Stress and High Blood Pressure in Black people: What’s the Link?
Key takeaways:
Black people in the United States have higher rates of high blood pressure, and it tends to be more severe than in other racial groups.
Stress can also cause physical health effects. High levels of stress have been linked to high blood pressure.
In Black people, the chronic stress of racism may be a factor in the higher rates of high blood pressure.
High blood pressure, also known as hypertension, is a condition where the force of blood that flows through your blood vessels is too high. Over time, this can cause damage to your organs and tissues if it goes untreated. High blood pressure is common in the general population. Even still, Black adults are three times more likely to have high blood pressure than white adults.
There are many theories for why there are higher rates of high blood pressure in Black adults, and stress may be an important factor. Let’s take a closer look at the link between stress and high blood pressure, and how this affects the Black community.
Why is high blood pressure more common in Black people?
About 55% of Black adults have high blood pressure. It’s also more severe and develops earlier in life compared with people of other races and ethnicities. There are many factors that may play a role in these differences. These factors may include:
Lower rates of education, employment, and income
Lack of neighborhood safety and poor work conditions
Lack of access to healthcare and the ability to navigate the healthcare system
Increased rate of medical risk factors, such as diabetes and obesity
Racism and discrimination in society and the healthcare setting
What is the link between stress and high blood pressure?
It’s believed that there are many physical effects of stress on the body — like high blood pressure. When faced with a threat, your body releases the stress hormones adrenaline and cortisol. This prepares your body to face or flee your source of stress. These hormones cause blood vessels to narrow and your heart rate to increase, which temporarily raises your blood pressure. This is meant to be short-term, and your blood pressure returns to normal once you’re no longer facing your source of stress.
But, if you have stressors that last for weeks, months, or even years, they can become chronic or long-term sources of stress. These kinds of stressors can keep your body in a constant state of alert and could lead to long-standing high blood pressure.
What factors lead to high stress levels for Black people?
Demanding jobs and financial strain remain sources of stress for everyone. But, racism and discrimination are factors for high stress in Black people. Research shows that racism is a chronic stressor for Black people and linked to a higher risk of high blood pressure.
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One study showed a link between racism and high blood pressure in Black women. And other studies have also shown a link between higher day and nighttime blood pressures in those who report being exposed to racism.
What health risks are linked to stress and high blood pressure?
Stress and high blood pressure can have damaging effects on the body. Just like high blood pressure, stress can affect your health without you knowing it. Stress can lead to unhealthy behaviors that can raise your risk of heart disease, such as:
Decreased or poor quality sleep
Decreased physical activity
A diet low in nutrition
Eating too much or too little
Social withdrawal
Substance use
Stress can also affect the body by causing symptoms like:
Headaches
Muscle tension
Fatigue
Anxiety
Depression
Digestive problems
Weight gain
Changes in sex drive
Menstrual cycle changes
Fertility problems in men and women
Illness
Premature aging
High blood pressure comes with its own risks. Untreated high blood pressure can lead to:
Heart attacks
Heart failure
Peripheral vascular disease (narrowing of the arteries in the arms, legs, stomach, or head)
Kidney disease
Vision loss
Sexual dysfunction
Does relieving stress help lower blood pressure?
Learning how to manage stress can not only help lower blood pressure, but it can also provide a better quality of life and improve relationships. While you cannot get rid of certain stress like racism and discrimination, there are some things you can do to improve your health.
Adjust your schedule. Learn to say “no” and do only the things that are important to you.
Practice time management. Being more efficient with your time can help decrease stress levels.
Know your triggers. Take the time to learn what causes you stress and then make a plan on how to deal with them.
Ask for help. Delegate tasks. Don’t be afraid to ask for help from friends, family members, spouses, and even your kids.
Get some sleep. Not enough or poor quality sleep can affect your mood, health, and energy levels.
Learn relaxation techniques. Meditation, yoga, deep breathing, journaling, prayer, and practicing gratitude are methods that can help you relax.
Resolve stressful situations if you can. Not every situation can be resolved but try your best to not let emotions fester.
Focus on physical activity. Physical activity can help you relieve stress and maintain a healthy weight. Aim for at least 30 minutes of physical activity, five times a week.
Stay connected to others. Take the time to strengthen and nurture supportive relationships. This can be as simple as hanging out with friends or getting involved in community activities.
Take time for yourself. Schedule a massage, take a nap, listen to your favorite song, or watch your favorite movie. Whatever it is, make sure you’re doing something you enjoy.
Be sure to laugh. It’s hard to be stressed when you’re laughing. Make time for joy.
Every tip may not work for some people. But, be open to trying new things and do what works best for you.
More resources for reducing stress
There are also organizations and foundations that are dedicated to the mental health of the Black community. These include:
For a full list of resources, you can visit Mental Health America and the National Alliance on Mental Illness.
If you’re feeling so overwhelmed that you cannot function, then it’s time to seek medical help. Your healthcare provider can be the first step to getting your health back on track. They may refer you to a counselor or therapist who can help you identify your stressors and learn how to cope with them. In some cases, they may prescribe medications for your symptoms of anxiety or depression.
The bottom line
Black people have a higher rate of high blood pressure than any other racial group in the United States. The stress of racism and discrimination may play a role in these rates. Both stress and high blood pressure can have negative effects on your health. Learning how to manage your stress can not only help lower your blood pressure, but can also help improve your quality of life. If you have high stress or high blood pressure, talk with your healthcare provider for guidance.
Why trust our experts?
References
American Heart Association. (n.d.). Managing stress to control high blood pressure.
American Heart Association. (n.d.). What exercise is right for me?
American Heart Association. (2022). High blood pressure among Black people.
American Heart Association. (2023). The facts about high blood pressure.
American Psychological Association. (2012). Fact sheet: Health disparities and stress.
Forde, A. T., et al. (2020). Discrimination and hypertension risk among African Americans in the Jackson Heart Study. Hypertension.
Harvard Health Publishing. (2020). 7 ways to reduce stress and keep blood pressure down.
Michaels, E. K., et al. (2019). Everyday racial discrimination and hypertension among midlife African American women: Disentangling the role of active coping dispositions versus active coping behaviors. International Journal of Environmental Research and Public Health.
Office of Minority Health. (n.d.). Heart disease and African Americans. U.S. Department of Health and Human Services.
Spruill, T. M. (2013). Chronic psychosocial stress and hypertension. Current Hypertension Reports.
