To help reduce your risk of developing
hypertension, follow these guidelines:
If You Are Overweight, Lose Weight
Losing as little as 10 pounds can help decrease your heart’s workload and lower your blood pressure. Follow the dietary and exercise plans recommended by your doctor. To lose weight, consume fewer calories than you expend. To maintain a healthy weight, balance the number of calories you consume with the number you expend. Try to keep your
body mass index
(BMI) below 25.
Drinking too much alcohol increases blood pressure and can lead to other heart problems. Moderate alcohol intake, however, is not associated with high blood pressure. Moderate alcohol intake is two drinks or fewer per day for men and one drink or fewer per day for women.
Talk to your doctor if you need help reducing your alcohol intake, or quitting drinking entirely.
can increase the amount of fatty material that collects in your arteries and may contribute to elevated blood pressure readings.
A diet low in saturated fat, trans fat, and cholesterol, while rich in whole grains, fruits, and vegetables will help lower blood pressure, cholesterol levels, and body weight—all of which leads to a healthier heart. Follow the meal plan recommended by your doctor, or ask for a referral to a registered dietitian.
A clinical study, called Dietary Approaches to Stop Hypertension, has found that certain healthful eating patterns can reduce blood pressure. This is called the
DASH diet. Findings from the second phase of the DASH study indicate that cutting salt intake is another effective way to lower blood pressure.
Choose exercises you enjoy and will make a regular part of your day. Strive to maintain an exercise program that keeps you fit and at a healthful weight. For many people, this includes walking or participating in another aerobic activity for 30 minutes per day. Exercise also can help you
manage stress. Check with your doctor before starting any exercise program.
Although stress does not cause hypertension, hormones released by your body when you are under stress can increase your blood pressure. Take time out to relax, exercise, and practice relaxation techniques.
Monitor Use of Pain Relievers
Taking pain relievers (eg,
) more often than once per week has been linked to the development of high blood pressure in women. If possible, limiting the use of these medicines to once per week may be something to consider if you are at risk of high blood pressure.
Consider Taking Folic Acid
Women who take
supplements daily may reduce their risk of high blood blood pressure.
If you think you may not be getting enough folic acid (a B vitamin) in your diet, consider taking a daily 400 microgram supplement.