Nearly half of U.S. adults — and more than 70% of folks over 60, are walking around with high blood pressure. That’s a big deal, because it raises your risk for heart disease and stroke. The scary part? A lot of people don’t even know they have it. High blood pressure is sneaky; it usually doesn’t come with warning signs or symptoms – hence the nickname. 

And here’s a surprise: it’s not just older adults. The CDC says more than one in four Americans between 18 and 39 already have hypertension. The good news? Building healthy habits now can go a long way in preventing problems later. So, what pushes blood pressure up? Let’s break it down.

SODIUM (aka salt overload).

Salt is one of the biggest culprits. Federal guidelines say we shouldn’t get more than 2,300 mg of sodium a day (about a teaspoon of table salt). The American Heart Association is even stricter, recommending no more than 1,500 mg. And it’s not just chips or fries to blame, everyday foods like bread, pizza, soups, cheese, and sandwiches sneak in a ton of sodium. Pro tip: check those nutrition labels.

COFFEE.

Love your daily cup (or three)? Caffeine can cause a temporary spike in blood pressure and even throw off your reading. For most people, though, coffee doesn’t cause long-term problems. Still, the AHA and the American College of Cardiology suggest keeping caffeine under 300 mg a day (that’s about three small cups). And if your blood pressure isn’t under control, you might want to cut back.

ALCOHOL.

Even “heart-healthy” red wine can raise your blood pressure if you overdo it (sorry, mainly for me!). But here’s the upside: heavy drinkers who scale back to one drink a day for women or two for men can see their blood pressure drop noticeably, we’re talking numbers like what you’d get from medication.

HEREDITY.

Yes, family history matters. But it’s not your destiny. Diet, exercise, not smoking, and maintaining a healthy weight can all help tip the odds in your favor. It’s the same advice we’ve been hearing forever, because it works.

WEIGHT LOSS.

Even a small drop on the scale makes a difference. Losing 15 to 20 pounds of extra weight can lower your blood pressure about as much as some medications.

MEDICATION.

Speaking of meds, they help, but they’re not a free pass. They only work alongside healthy habits, and they don’t “cure” hypertension; they just manage it. Stopping on your own can cause your blood pressure to shoot right back up, so always follow your doctor’s lead.