Lifestyle changes can help you control and prevent high blood pressure — even if you're taking blood pressure medication. Here's what you can do:
- Eat healthy foods. Try
the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes
fruits, vegetables, whole grains and low-fat dairy foods. Get plenty of
potassium, which can help prevent and control high blood pressure. Eat
less saturated fat and total fat.
- Decrease the salt in your diet. Although 2,400 milligrams (mg) of sodium a day is the limit for
otherwise healthy adults, limiting sodium intake to 1,500 mg a day will
have a more dramatic effect on your blood pressure. While you can reduce
the amount of salt you eat by putting down the saltshaker, you should also
pay attention to the amount of salt that's in the processed foods you eat,
such as canned soups or frozen dinners.
- Maintain a healthy weight. If you're overweight, losing even 5 pounds (2.3 kilograms) can
lower your blood pressure.
- Increase physical activity. Regular physical activity can help lower your blood pressure
and keep your weight under control. Strive for at least 30 minutes of
physical activity a day.
- Limit alcohol. Even if
you're healthy, alcohol can raise your blood pressure. If you choose to
drink alcohol, do so in moderation — up to one drink a day for women and
everyone over age 65, and two drinks a day for men.
- Don't smoke. Tobacco
injures blood vessel walls and speeds up the process of hardening of the
arteries. If you smoke, ask your doctor to help you quit.
- Manage stress. Reduce
stress as much as possible. Practice healthy coping techniques, such as
muscle relaxation and deep breathing. Getting plenty of sleep can help,
too.
- Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on
your blood pressure, show if medication is working, and even alert you and
your doctor to potential complications. If your blood pressure is under
control, you may be able to make fewer visits to your doctor if you
monitor your blood pressure at home.
- Practice relaxation or slow, deep breathing. Practice taking deep, slow breaths to help relax. There are
some devices available that can help guide your breathing for relaxation;
however, it's questionable whether these devices have a significant effect
on lowering your blood pressure.
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A
diet low in fat and high in fiber is a winning combination for your heart.
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Cut back on salt: Research using the DASH diet and different levels of dietary sodium confirmed what has been advised for many years -- reducing dietary sodium and salt can help lower blood pressure. Some people, such as African Americans and the elderly, are especially sensitive to salt and sodium and should be particularly careful about how much they consume.
Being sensitive to salt (or sodium) means you have a tendency to retain fluid when you take in too much salt, probably because of a defect in your kidneys' ability to get rid of sodium. Your body tries to dilute the sodium in the blood by conserving fluids. This forces your blood vessels to work extra hard to circulate the additional blood volume.
The nerves on the blood vessels
become overstimulated and start signaling the vessels to constrict (get
smaller). This only makes it harder for the heart to pump, eventually causing
blood pressure to rise. Some people are less sensitive to the effects of excess
salt. But because Americans use much more salt and sodium than they need -- we
consume anywhere from 6 to 20 grams of sodium a day -- it's wise for most
people to cut back. Your goal is to consume no more than 2.4 grams (2,300
milligrams) of sodium a day. That equals six grams (about a teaspoon) of table
salt a day. Depending on how high your blood pressure is, your doctor may
advise less.
Remember, the six grams includes all salt and sodium consumed, including that used in cooking, at the table, and in processed and commercially prepared foods.
As much as 75 percent of the salt in our diets comes from processed foods. Only 10 percent of the salt we eat is there naturally, and about 15 percent is added during cooking and at the table. But since the taste for salt is learned -- unlike our inborn taste for sugar -- you can also learn to enjoy food with less salt. Retrain your taste buds and learn to enjoy food with less salt.
Before trying a salt substitute, check with your doctor. Many of them contain potassium chloride, and you may end up taking in too much potassium, which can be harmful, especially in combination with certain medications.
Rack up potassium: Some people who have hypertension take thiazide diuretics that cause a loss of potassium, so they are told to eat a banana each day to replace it. But researchers now think extra potassium may be a good idea for everyone. Not only do we eat too much sodium, we take in too little potassium. It's the balance between sodium and potassium that is thought to be important to blood pressure.
Don't run out to buy potassium supplements, however. That could be dangerous. Both too much and too little potassium can trigger a heart attack. Stick to foods high in potassium to be safe; foods rich in potassium include bananas, oranges, potatoes, tomatoes, and milk.
Note: If you have been diagnosed with high blood pressure and are taking a potassium-sparing diuretic (ask your doctor or pharmacist if you are unsure) or if you have kidney disease, first ask your doctor whether you need extra potassium.
Collect calcium: Your heart needs calcium to maintain its proper rhythm, and your kidneys need calcium to regulate your body's sodium/water balance. Research has shown, however, that people who have high blood pressure generally don't get enough dietary calcium. Other studies confirm that getting extra calcium can actually lower blood pressure. But that effect is not necessarily seen with calcium supplements. Rely, instead, on foods that are rich in calcium.
Go for garlic: Numerous researchers have pointed to garlic's ability to lower blood pressure. It also makes a fabulous flavor replacement when you're cutting back on salt.
Let fruits and vegetables reign: Vegetarians have a much lower incidence of high blood pressure. You, too, can benefit from this approach without becoming a vegetarian. Gradually increase your daily servings by sneaking in an extra serving or two at each meal. You will likely be eating less fat, more fiber, less salt, and more potassium -- and you'll probably lose weight. Those benefits will help lower your blood pressure.
You don't have to cut the coffee: Caffeine does not appear to be associated with hypertension. While it can raise your blood pressure temporarily, your body adapts to the caffeine level if you routinely drink a certain amount of coffee, tea, or cola every day, and your blood pressure is no longer affected by that amount.
Lowering Your Blood Pressure Through Lifestyle Changes
A diagnosis of hypertension can mean a complete overhaul of your lifestyle. Of course, most of the changes required to lower your blood pressure are healthy choices that your doctor has probably been suggesting for years. Here are some of the adjustments you can make to keep high blood pressure in check:
Lose weight: Slimming down lowers blood pressure in most people. In fact, for each pound lost, blood pressure may drop by two points. Losing weight may help you decrease the amount of medication you take or even get you off medication completely. Even a small amount of weight loss is beneficial.
Remember, the six grams includes all salt and sodium consumed, including that used in cooking, at the table, and in processed and commercially prepared foods.
As much as 75 percent of the salt in our diets comes from processed foods. Only 10 percent of the salt we eat is there naturally, and about 15 percent is added during cooking and at the table. But since the taste for salt is learned -- unlike our inborn taste for sugar -- you can also learn to enjoy food with less salt. Retrain your taste buds and learn to enjoy food with less salt.
Before trying a salt substitute, check with your doctor. Many of them contain potassium chloride, and you may end up taking in too much potassium, which can be harmful, especially in combination with certain medications.
Rack up potassium: Some people who have hypertension take thiazide diuretics that cause a loss of potassium, so they are told to eat a banana each day to replace it. But researchers now think extra potassium may be a good idea for everyone. Not only do we eat too much sodium, we take in too little potassium. It's the balance between sodium and potassium that is thought to be important to blood pressure.
Don't run out to buy potassium supplements, however. That could be dangerous. Both too much and too little potassium can trigger a heart attack. Stick to foods high in potassium to be safe; foods rich in potassium include bananas, oranges, potatoes, tomatoes, and milk.
Note: If you have been diagnosed with high blood pressure and are taking a potassium-sparing diuretic (ask your doctor or pharmacist if you are unsure) or if you have kidney disease, first ask your doctor whether you need extra potassium.
Collect calcium: Your heart needs calcium to maintain its proper rhythm, and your kidneys need calcium to regulate your body's sodium/water balance. Research has shown, however, that people who have high blood pressure generally don't get enough dietary calcium. Other studies confirm that getting extra calcium can actually lower blood pressure. But that effect is not necessarily seen with calcium supplements. Rely, instead, on foods that are rich in calcium.
Go for garlic: Numerous researchers have pointed to garlic's ability to lower blood pressure. It also makes a fabulous flavor replacement when you're cutting back on salt.
Let fruits and vegetables reign: Vegetarians have a much lower incidence of high blood pressure. You, too, can benefit from this approach without becoming a vegetarian. Gradually increase your daily servings by sneaking in an extra serving or two at each meal. You will likely be eating less fat, more fiber, less salt, and more potassium -- and you'll probably lose weight. Those benefits will help lower your blood pressure.
You don't have to cut the coffee: Caffeine does not appear to be associated with hypertension. While it can raise your blood pressure temporarily, your body adapts to the caffeine level if you routinely drink a certain amount of coffee, tea, or cola every day, and your blood pressure is no longer affected by that amount.
Lowering Your Blood Pressure Through Lifestyle Changes
A diagnosis of hypertension can mean a complete overhaul of your lifestyle. Of course, most of the changes required to lower your blood pressure are healthy choices that your doctor has probably been suggesting for years. Here are some of the adjustments you can make to keep high blood pressure in check:
Lose weight: Slimming down lowers blood pressure in most people. In fact, for each pound lost, blood pressure may drop by two points. Losing weight may help you decrease the amount of medication you take or even get you off medication completely. Even a small amount of weight loss is beneficial.
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Medications With Lifestyle Changes
Medications do play an important
role when blood pressure rises into the danger zones of stage 1 and stage 2
high blood pressure. Still, medication does not take the place of lifestyle
changes.
A study of people with mild hypertension found the combination of medications and lifestyle changes (diet and exercise) more effective than either of them alone in preventing future heart attacks and strokes. And for people whose high blood pressure is more severe, lifestyle changes along with medication can result in smaller doses of the drugs, cutting both cost and risk of medication side effects. |
Invest in a home blood pressure monitor: If you have been diagnosed as having high blood pressure,
or if your doctor wants more blood pressure readings before making a definitive
diagnosis, you may have been advised to buy a home blood pressure monitor.
At-home monitoring has several benefits -- first and foremost, warning you if your pressure becomes dangerously high, so you can get medical attention early. Second, a monitor can save you money, because it can save you trips to the doctor. (Check with your health insurer, because the cost of the monitor may be covered.) And it involves you more intimately in your own care, allowing you to see for yourself the benefits of lifestyle changes and treatments.
You can measure your blood pressure yourself, or you can have someone else do it. Try to check your blood pressure at the same time each day (or as often as your doctor recommends), because blood pressure normally fluctuates throughout the day.
Start an exercise program: Exercise lowers blood pressure and helps you lose weight. Check with your doctor before exercising, however -- if your blood pressure is very high, your doctor might want to get it under control before you begin an exercise regimen. This is especially important if you have been sedentary. The types of exercise that are most likely to benefit your blood pressure are aerobic activities, such as walking, jogging, stair-climbing, aerobic dance, swimming, bicycling, tennis, skating, skiing, or anything else that elevates your pulse and sustains the elevation for at least 20 minutes.
Nonaerobic exercise, such as weight lifting, push-ups, and chin-ups, may actually be dangerous for people with hypertension. These types of exercise should not be done without the explicit consent of your doctor.
Take your medicine: Unlike other chronic illnesses, such as diabetes, you'll probably feel fine even if you don't take your medicine. However, inside your body, the disease will continue to progress, damaging the arteries in your eyes, destroying your kidneys, straining your heart, and so on. Another problem that can occur if you stop taking your medicine is a rebound phenomenon, in which your blood pressure rises to a higher level than it was before you started taking the drug.
Learn to relax: Many people misunderstand the term hypertension, believing it to mean a condition where the patient is overly tense. This isn't true. The term is defined solely by blood pressure levels. However, many people with hypertension do have the consummate "Type A" personality -- aggressive, workaholic, hostile, frustrated, or angry. For these people, some form of relaxation, be it meditation, yoga, biofeedback, or massage, or just making time for rest may be an important component of treatment. Chronically stressed individuals release a lot of adrenaline into their systems. That rush of hormone can constrict the arterioles (tiny blood vessels), causing them to go into spasm. It is difficult for the heart to push blood through constricted arterioles. The effect? Higher blood pressure.
At-home monitoring has several benefits -- first and foremost, warning you if your pressure becomes dangerously high, so you can get medical attention early. Second, a monitor can save you money, because it can save you trips to the doctor. (Check with your health insurer, because the cost of the monitor may be covered.) And it involves you more intimately in your own care, allowing you to see for yourself the benefits of lifestyle changes and treatments.
You can measure your blood pressure yourself, or you can have someone else do it. Try to check your blood pressure at the same time each day (or as often as your doctor recommends), because blood pressure normally fluctuates throughout the day.
Start an exercise program: Exercise lowers blood pressure and helps you lose weight. Check with your doctor before exercising, however -- if your blood pressure is very high, your doctor might want to get it under control before you begin an exercise regimen. This is especially important if you have been sedentary. The types of exercise that are most likely to benefit your blood pressure are aerobic activities, such as walking, jogging, stair-climbing, aerobic dance, swimming, bicycling, tennis, skating, skiing, or anything else that elevates your pulse and sustains the elevation for at least 20 minutes.
Nonaerobic exercise, such as weight lifting, push-ups, and chin-ups, may actually be dangerous for people with hypertension. These types of exercise should not be done without the explicit consent of your doctor.
Take your medicine: Unlike other chronic illnesses, such as diabetes, you'll probably feel fine even if you don't take your medicine. However, inside your body, the disease will continue to progress, damaging the arteries in your eyes, destroying your kidneys, straining your heart, and so on. Another problem that can occur if you stop taking your medicine is a rebound phenomenon, in which your blood pressure rises to a higher level than it was before you started taking the drug.
Learn to relax: Many people misunderstand the term hypertension, believing it to mean a condition where the patient is overly tense. This isn't true. The term is defined solely by blood pressure levels. However, many people with hypertension do have the consummate "Type A" personality -- aggressive, workaholic, hostile, frustrated, or angry. For these people, some form of relaxation, be it meditation, yoga, biofeedback, or massage, or just making time for rest may be an important component of treatment. Chronically stressed individuals release a lot of adrenaline into their systems. That rush of hormone can constrict the arterioles (tiny blood vessels), causing them to go into spasm. It is difficult for the heart to push blood through constricted arterioles. The effect? Higher blood pressure.
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© Publications International, Ltd. Limiting stress can also lower your blood pressure. |
Cut down on alcohol: More than one alcoholic drink a day may cause a rise in
blood pressure. What constitutes a drink? A 1-ounce shot of hard liquor, a
6-ounce glass of wine, a 12-ounce beer -- all of which contain 1 ounce of
alcohol.
Quit smoking -- now: Cigarette smoking is the number one taboo for people with hypertension. Not only does the nicotine contained in the smoke cause the blood pressure to rise, but it dramatically raises your risk of having a stroke. Cigarette smoking can thicken the blood and increase its propensity to clot. Blood clots in the arteries leading to the heart can cause a heart attack, while blood clots in the artery leading to the brain may cause a stroke. The good news is, you get an immediate benefit by giving up the habit.
Within two years of quitting, your risk of developing coronary artery disease drops as low as that of someone who doesn't smoke. (In contrast, it can take much longer for a person's risk of lung cancer to drop to that level.) Your doctor can recommend local resources to help you quit. You might also want to try the nicotine patch or nicotine gum, both now available over the counter, as an aid to kicking the habit.
Your kitchen holds home remedies that can help you combat hypertension. Go to the next page to learn about fruits, vegetables, and other foods that aid in the cause.
Quit smoking -- now: Cigarette smoking is the number one taboo for people with hypertension. Not only does the nicotine contained in the smoke cause the blood pressure to rise, but it dramatically raises your risk of having a stroke. Cigarette smoking can thicken the blood and increase its propensity to clot. Blood clots in the arteries leading to the heart can cause a heart attack, while blood clots in the artery leading to the brain may cause a stroke. The good news is, you get an immediate benefit by giving up the habit.
Within two years of quitting, your risk of developing coronary artery disease drops as low as that of someone who doesn't smoke. (In contrast, it can take much longer for a person's risk of lung cancer to drop to that level.) Your doctor can recommend local resources to help you quit. You might also want to try the nicotine patch or nicotine gum, both now available over the counter, as an aid to kicking the habit.
Your kitchen holds home remedies that can help you combat hypertension. Go to the next page to learn about fruits, vegetables, and other foods that aid in the cause.
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