High blood pressure — also called hypertension — affects more than one in six adults worldwide. But because it rarely causes symptoms, about half of the people in this group don’t even realize they have it. That’s a problem, because untreated hypertension raises your risk of heart disease, stroke, and — as researchers are increasingly discovering — dementia.
In fact, people with untreated high blood pressure are 42% more likely to develop Alzheimer’s than those who receive treatment. While hypertension doesn’t directly cause dementia, it contributes to changes in the brain that significantly increase your overall risk. The good news? Getting treatment can bring that risk back down to baseline.
Here are four ways to lower your blood pressure — and support long-term brain health.
1. Talk to your doctor about prescription medications.
If your doctor diagnoses high blood pressure, they may prescribe one of several effective medications to help manage it.
Surprisingly, some of these medications may also offer cognitive benefits. One example: Researchers are currently testing the blood pressure drug bumetanide in people with early-stage Alzheimer’s — even those without hypertension — to see if it slows cognitive decline. Results from this small Phase 2 clinical trial are expected in 2025. If successful, it could pave the way for broader studies in people with both high blood pressure and Alzheimer’s.
2. Adjust your diet
A MIND-style diet may reduce your risk of both hypertension and dementia. It combines elements of the Mediterranean diet and the blood pressure-lowering DASH diet.
The MIND diet encourages eating:
- Leafy green vegetables
- Berries, nuts, and beans
- Whole grains
- Seafood and poultry
- Olive oil
It also recommends limiting:
- Fatty meats
- Coconut and palm oils
- Soda and sweets
3. Get that recommended dose of exercise.
Aerobic exercise, including walking, can temporarily lower your blood pressure — and over time, help your heart work more efficiently, reducing blood pressure in the long term.
That’s not all. Regular physical activity also supports brain health and may reduce the risk of cognitive decline.
4. Don’t neglect your mental health.
Stress doesn’t just affect your mood — it can impact your blood pressure, too. Chronic stress and mental health conditions like anxiety or depression can keep your body in a state of fight-or-flight, raising your baseline blood pressure.
To counteract this, try taking these steps, which have proven physiological links to reducing stress chemicals in the brain and mitigating the physical effects of stress:
- Prioritizing movement and healthy breathing
- Working on your sleep—eliminating sleep disruptions and avoiding displacing sleep
- Following that healthy diet
If you’ve tried these things and they’re just not working, talk to a licensed therapist or mental health provider about science-backed coping strategies and other treatment options might be right for you.
By taking care of your heart and keeping your blood pressure in check, you’re protecting multiple aspects of your body and brain — and setting yourself up for a healthier future.
