Establish Healthy Habits
High blood pressure can be controlled. Better yet, it
can be prevented. We have more knowledge about prevention and better treatment
options than ever before. Simple and often modest lifestyle changes can help
prevent and control high blood pressure, as well as improve overall health and
quality of life.
- Lose weight, if overweight, and maintain a
healthy weight
An estimated 65 percent of U.S. adults aged 20-74 are
either overweight or obese. Obesity increases the likelihood of developing high
blood pressure and diabetes, both conditions that increase your chances of
developing heart failure. If overweight, work with your health care provider to
develop a plan to help you reduce your weight.
- Healthy eating
Following an eating plan
that emphasizes fruits, vegetables, and lowfat dairy foods, is moderate in
total fat, and low in saturated fat and cholesterol can prevent and control
high blood pressure. It's even more effective when combined with reduced salt
and sodium intake.
More ideas
for healthy eating including recipes.
- If you drink alcoholic beverages, do so in
moderation
For men, that means a maximum of 2 drinks a day; for women, a
maximum of 1.
- Physical activity
Being physically active
is one of the most important steps you can take to prevent or control high
blood pressure. It also helps reduce your risk of heart disease.
More tips
and resources to get started.
- Quit smoking
Smoking injures blood vessel
walls and speeds up the process of hardening of the arteries. It increases the
risk of stroke, heart disease, peripheral arterial disease, and several forms
of cancer.
- Control your blood sugar if you have
diabetes.
- Take medication as directed
If you need
medication to control high blood pressure, make sure you understand what it's
for and how and when to take it, then take it as your doctor recommends.
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