High blood pressure (hypertension) is often called the silent killer. This is because many people who have it don’t know it.
High blood pressure is defined as 140/90 mm Hg or higher.
Know your blood pressure and remember to check it regularly. Doing so can save your life. Overleaf are some things you can do to help control your blood pressure.
Here are some simple lifestyle changes you could make that can often help reduce high blood pressure (hypertension), although medication may need to be taken as well. Some of these will lower your blood pressure in a matter of weeks, while others may take longer.
You can take these steps today, regardless of whether or not you’re taking blood pressure medication. In fact, by making these changes early on you may be able to avoid medication altogether.
Choose heart-healthy foods
Select low-salt, low-fat foods. Limit sodium intake to 2,400 mg per day or the amount suggested by your healthcare provider.
Limit canned, dried, cured, packaged, and fast foods. These can contain a lot of salt.
Eat 8 to 10 servings of fruits and vegetables every day.
Choose lean meats, fish, or chicken.
Eat whole-grain pasta, brown rice, and beans.
Eat 2 to 3 servings of low-fat or fat-free dairy products.
Ask your doctor about the DASH eating plan. This plan helps reduce blood pressure.
When you go to a restaurant, ask that your meal be prepared with no added salt.
Maintain a healthy weight
Ask your healthcare provider how many calories to eat a day. Then stick to that number.
Ask your healthcare provider what weight range is healthiest for you. If you are overweight, a weight loss of only 3% to 5% of your body weight can help lower blood pressure. Generally, a good weight loss goal is to lose 10% of your body weight in a year.
Limit snacks and sweets.
Get regular exercise
Get up and get active
Choose activities you enjoy. Find ones you can do with friends or family. This includes bicycling, dancing, walking, and jogging.
Park farther away from building entrances.
Use stairs instead of the elevator.
When you can, walk or bike instead of driving.
Rake leaves, garden, or do household repairs.
Be active at a moderate to vigorous level of physical activity for at least 40 minutes for a minimum of 3 to 4 days a week.
Make time to relax and enjoy life. Find time to laugh.
Communicate your concerns with your loved ones and your healthcare provider.
Visit with family and friends, and keep up with hobbies.
Limit alcohol and quit smoking
Men should have no more than 2 drinks per day.
Women should have no more than 1 drink per day.
Talk with your healthcare provider about quitting smoking. Smoking significantly increases your risk for heart disease and stroke. Ask your healthcare provider about community smoking cessation programs and other options.
If lifestyle changes aren’t enough, your healthcare provider may prescribe high blood pressure medicine. Take all medicines as prescribed. If you have any questions about your medicines, ask your healthcare provider before stopping or changing them.