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Blood Pressure: Do You Know Your Numbers?

November 19, 2025 Women

Blood Pressure: Do You Know Your Numbers?

Emmi hadn’t gone to the doctor in quite a while. When she finally did, she was surprised to learn she had high blood pressure (also called hypertension). But she felt just fine – how could something be wrong?

She’s not alone. Almost half of people in the United States have high blood pressure. About 1 in 4 don’t even know it, which is why hypertension is called “the silent killer”. You may feel fine, but high blood pressure can still harm your body. It raises the risk of heart disease, heart failure, kidney problems, and stroke.

blood pressure icon

Blood pressure is considered high if it’s 130/80 mmHg or higher.

Blood Pressure and Women​ Blood Pressure and Women​

About 1 in 10 women ages 20-44 have high blood pressure, and about 40% of these women don’t have it under control. This can be very dangerous for a mom and baby during pregnancy.

Gestational Hypertension (high blood pressure during pregnancy) is:

  • Diagnosed after 20 weeks of pregnancy
  • When blood pressure is 140/90 or higher, checked at least twice, 4 or more hours apart.

Women with high blood pressure during pregnancy should:

  • Have their blood pressure checked 7–10 days after delivery (but many do not).
  • Know that they are 6 times more likely to have a stroke during pregnancy.
Blood Pressure and Women
control blood pressure icon

It’s important to control blood pressure, especially before you get pregnant. If you’ve had high blood pressure in a past pregnancy, it’s important to keep checking and controlling it.

Blood Pressure and Children

Children should have yearly blood pressure checks starting at age 3. Children who are overweight are at higher risk of having high blood pressure and should be checked

Are You at Risk?

Risk Factors You Can't Change:

  • Family history of high blood pressure
  • Race/ethnicity
  • Age
  • Gender (men are at higher risk)
  • Chronic kidney disease
  • Obstructive Sleep Apnea (though it can be treated)

Risk Factors You Can Change:

  • ✓ Smoking and secondhand smoke
  • ✓ Diabetes
  • ✓ Being overweight or obese
  • ✓ High cholesterol
  • ✓ Unhealthy diet (too much salt, not enough potassium)
  • ✓ Drinking too much alcohol
  • ✓ Not getting enough physical exercise
Healthy Changes That Help Healthy Changes That Help

The good news is simple lifestyle changes can help lower your risk of high blood pressure. Here’s how:

Be more active.

Try to get 2 ½ hours of moderate physical activity or 75 minutes of vigorous activity each week.

  • Moderate activity includes: fast walking, bike-riding, water aerobics, mowing the lawn, and dancing.
  • Vigorous activity includes: jogging or running, swimming laps, riding a bike fast or on hills, and playing basketball or tennis.
Be more active.
Eat the DASH way

Eat the DASH way (Dietary Approach to Stop Hypertension).

  • Choose foods rich in potassium (bananas, beans, potatoes, yogurt, fish).
  • Eat more calcium-rich foods (milk, yogurt, cheese, greens, soy milk).
  • Add magnesium-rich foods (nuts, seeds, whole grains, spinach, beans).
  • Cut back on sugary drinks, sweets, and foods high in unhealthy fats.
  • Limit salt to 2,300 mg per day (less for kids). High-sodium foods include deli meats, sausage, canned foods, fast food, and instant meals. Check food labels:
  • ✓ 5% DV or less = low sodium
  • 20% DV or more = high sodium

Reach and maintain a healthy weight.

  • Extra weight makes your heart work harder and raises blood pressure.
  • Even losing a small amount – like 5 to 10 pounds – can help bring your numbers down.
  • Eating balanced meals, watching portion sizes, and staying active are healthy ways to reach and keep a good weight.
Reach and maintain a healthy weight
blood-pressure-heart-icon

Knowing your blood pressure – and keeping it under control – can help you live a longer, healthier life. With a few simple changes, managing blood pressure is possible!

REFERENCES:

American Academy of Pediatrics. Clinical Practice Guideline for Screening and Management of High Blood Pressure in Children and Adolescents. (2017, September 1).
https://publications.aap.org/pediatrics/article/140/3/e20171904/38358/Clinical-Practice-Guideline-for-Screening-and

American Heart Association. Blood Pressure Fact Sheet. (2025, September).
https://www.heart.org/-/media/Files/Health-Topics/Answers-by-Heart/What-Is-High-Blood-Pressure.pdf

Centers for Disease Control and Prevention. Blood Pressure Facts. (2025, January 28).
https://www.cdc.gov/high-blood-pressure/data-research/facts-stats/

Centers for Disease Control and Prevention. Hypertension and Diabetes in Non-Pregnant Women of Reproductive Age in the United States. (2019, October 24).
https://www.cdc.gov/pcd/issues/2019/19_0105.htm

Centers for Disease Control and Prevention. What Counts as Physical Activity for Adults. (2023, December 6).
https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html#:~:text=Moderate%2Dintensity%20aerobic%20physical%20activity,Walking%20fast 

Dietary Guidelines for Americans. Cut down on sodium. (2025).
https://www.dietaryguidelines.gov/sites/default/files/2021-11/DGA_SodiumFactSheet_2021-05-26_508c.pdf

Dietary Guidelines for Americans. Food sources of calcium. (2025).
https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients

Dietary Guidelines for Americans. Sources of magnesium. (2022, June 2).
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Dietary Guidelines for Americans. Food sources of potassium. (2019).
https://www.dietaryguidelines.gov/food-sources-potassium

Frontiers in Pediatrics. Obesity-Related Hypertension in Children. (2017, September 24).
https://www.frontiersin.org/journals/pediatrics/articles/10.3389/fped.2017.00197/full

National Heart, Lung, and Blood Institute. DASH Eating Plan. (2025, January 10).
https://www.nhlbi.nih.gov/education/dash-eating-plan

National Library of Medicine. Hypertensive disorders of pregnancy. (2023, June 30).
https://pubmed.ncbi.nlm.nih.gov/37391211/

National Library of Medicine. Maintenance of plasma volume and serum sodium concentration despite body weight loss in ironman triathletes. (2007, March 17).
https://pubmed.ncbi.nlm.nih.gov/17414479/

National Library of Medicine. Stroke vs. Preeclampsia: Dangerous Liaisons of Hypertension and Pregnancy. (2023, September 24).
https://pubmed.ncbi.nlm.nih.gov/37893425/

United States Food and Drug Administration. High Blood Pressure–Understanding the Silent Killer. (2024, April 11).
https://www.fda.gov/drugs/special-features/high-blood-pressure-understanding-silent-killer

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Side-Lying-Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle-hold-1

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football-hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE-HOLD​

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position