Hypertension: Keeping It Under Control

High blood pressure usually can’t be cured but in most cases, it can be prevented or controlled. The good news is that, in many instances, blood pressure can be lowered to a healthy range by making lifestyle changes. Here’s what the experts say:

Lose weight if you are overweight. Too much body weight puts a strain on the heart. In some cases, losing weight may be the only treatment you need to lower your blood pressure.

Get moving. Regular physical activity, including brisk walking, helps to lower blood pressure, control weight and reduce stress. With your doctor’s OK, increase your physical activity to 30 minutes per day, at least 5 days a week.

Make healthier food choices. Fill your plate with fruits, vegetables and low-fat dairy products, and cut back on red meat, whole milk, butter and other sources of saturated fat . Ask your doctor about the DASH diet eating plan.

Shake the salt habit. Sodium is the element in salt that can raise blood pressure. Most of the sodium we eat comes from processed and restaurant foods. If your blood pressure is 120/80 or higher, your doctor may recommend a low-salt diet or recommend that you avoid salt altogether. In general, the American Heart Association recommends consuming less than 1,500 mg of sodium per day.

Drink less alcohol. Too much alcohol can raise your blood pressure. If you drink, limit alcohol to one to two drinks per day for men and one drink per day for women. A drink is one 12-ounce beer, 4 ounces of wine, 1 1/2 ounce of 80-proof spirits or 1 ounce of 100-proof spirits.

Don’t smoke. You already know that smoking is bad for your health. Here’s another reason to quit: It’s a risk factor for high blood pressure.Smoking injures blood vessels and speeds up hardening of the arteries. It’s also a major risk for heart disease and stroke.

For some people with high blood pressure, prescription medications are necessary, especially if there’s also a pre-existing condition such as diabetes, kidney disease or heart disease.

No matter which strategies your doctor recommends, reducing your blood pressure – even a little bit – can dramatically improve your health.

► High Blood Pressure: The Basics

► High Blood Pressure: Risk Factors

► High Blood Pressure: By the Numbers