The American Psychological Association's "Stress in America" poll reveals that 87% of U.S. adults feel high pressure (hypertension) from a perfect storm of rising prices, the war in Ukraine, and the pandemic and its aftermath.

As if that pressure weren't harmful enough to the nation's health, consider this: Almost 9 million adults ages 35 to 64 have undiagnosed stage 1 high blood pressure. That's a top/systolic number of 130-139 mmHg, and a bottom/diastolic number of 80-89 mmHg.

Although the immediate risks are low, when untreated such high blood pressure can creep up to heart-stopping, brain-damaging stage 2 and stage 3.

How much better it would be to nip it in the bud — without the need for medication.

New guidelines from research presented at the American Heart Association's Hypertension Scientific Sessions 2022 show that adopting the Dietary Approaches to Stop Hypertension (DASH) diet is the best way to reverse stage 1 high blood pressure.

Other important preventive measures that you want take up include avoiding heavy alcohol consumption and exercising regularly.

If lots of people with stage 1 high blood pressure followed these self-care steps, it could prevent nearly 26,000 cardiovascular disease events and 2,900 deaths — and save about $1.6 billion in associated healthcare costs — over 10 years.

Get your blood pressure checked. If it is elevated, DASH out to stock up on fruits, vegetables, skinless chicken, salmon, nuts, seeds, and 100% whole grains. Ditch red meat, sugars, and sugar-sweetened beverages. Limit your salt intake.

In addition, get your 10,000 steps or the equivalent daily, and only occasionally sip that glass of wine with dinner.