Elevated blood pressure
Lifestyle and home remedies
As your blood pressure increases, so does your risk of cardiovascular disease. That's why it's so important to control elevated blood pressure. The key is a commitment to healthy lifestyle changes.
- Eat healthy foods. Eat a healthy diet. Try the Dietary Approaches to Stop Hypertension (DASH) diet. Choose fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium from natural sources, which can help lower blood pressure. Eat less saturated fat and trans fat.
- Maintain a healthy weight. Keeping a healthy weight, or losing weight if you're overweight or obese, can help you control your blood pressure and lower your risk of related health problems. In general, you may reduce your blood pressure by about 1 mm Hg with each kilogram (about 2.2 pounds) of weight you lose. In people with high blood pressure, the drop in blood pressure may be even more significant per kilogram of weight lost.
- Use less salt (sodium). Put down the saltshaker. Also reduce your intake of processed meats, canned foods, commercial soups, frozen dinners and certain breads, which can be hidden sources of sodium. Read labels and pay attention to the sodium content. Aim to limit sodium by at least 1,000 milligrams (mg) a day. A lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of other health problems and keep your weight under control.
For most healthy adults, the Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. Aim to do muscle-strengthening exercises at least two days a week.
- Limit alcohol. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men. One drink equals 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof liquor.
- 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, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.