There are lifestyle changes you can take to lower or prevent high blood pressure. These healthy habits are important for anyone who has been diagnosed with high blood pressure or anyone in the "pre-high blood pressure" category. Regardless of your current blood pressure or whether you are taking blood pressure medication, these steps will improve the quality of your life.
Of course, EVERYONE ELSE benefits from these healthy habits, too -- by preventing high blood pressure in the future!
Keep your weight at a healthy level
If you are overweight, focus on losing those extra pounds. Reducing your weight by just 10 pounds may be enough to lower your blood pressure. Losing weight can help to enhance the effects of high blood pressure medication and may also reduce other risk factors, such as diabetes and high cholesterol.
The only way to lose weight is to eat less and burn more calories than you consume. This may not be easy, but with persistence and changing your overall eating habits, it can be done successfully. Talk with your health care provider about a diet plan appropriate for you.
Choose healthy foods
The old saying "You are what you eat" is true when it comes to maintaining a healthy weight and blood pressure. According to the National Heart, Lung, and Blood Institute, studies show that what you eat directly affects the development of high blood pressure.
One of the most effective diets is called Dietary Approaches to Stop Hypertension (DASH).
This diet recommends that you eat:
Foods low in saturated fat, cholesterol, and total fat
More fruits, vegetables, and low-fat dairy products
More whole grain foods, fish, chicken, and nuts
3,500 mg of dietary potassium each day. Foods rich in potassium include green leafy vegetables, orange juice, potatoes, brown rice, avocados, and bananas
LESS red meat, sweets, and drinks high in sugar
No more than 3,000 mg of sodium per day. In fact, other experts from the National
Institutes of Health actually recommend that sodium intake be no more than 2,400 mg per day. Some people may benefit from an additional reduction of sodium to 1500 mg. daily.
The DASH diet shows a dramatic reduction in most people's blood pressure. The reductions in blood pressure may even begin within 2 weeks of starting the diet plan. For more detailed information on the DASH diet, click here. (Note: file requires Adobe Acrobat.)
Finally, limit the amount of alcohol you drink to no more than one ounce per day if you are a man, and no more than 1/2 ounce if you are a woman. (1 ounce of alcohol is in 24 oz of beer, 10 oz of wine, or 2 oz of 100-proof whiskey.)
Review Date: June 3, 2003
Reviewed By: Jacqueline A. Hart, M.D., Department of Internal Medicine,
Newton-Wellesley Hospital, Harvard University and Senior Medical Editor,
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