High blood pressure is one of the most common health problems in America. Today, more than 73 million Americans have high blood pressure. That's about one out of every three adults. Of those who know they have high blood pressure, the National Institutes of Health (NIH) estimate only 31 percent have it adequately controlled.
Blood pressure norms:
| Rating Category |
Systolic BP |
Diastolic BP |
| Normal |
Less than 120 |
Less than 80 |
| Prehypertension |
120-139 |
80-89 |
| Hypertension, Stage 1 |
140-159 |
90-99 |
| Hypertension, Stage 2 |
160 or higher |
100 or higher |
- Source: NIH, National High Blood Pressure Education Program
|
What You Can Do
Here are some positive actions you can take to lower your blood pressure or keep it from getting too high in the first place.
Achieve/maintain a healthy weight. Being overweight is a primary cause of high blood pressure. The good news is that even a small loss in weight – 10 to 15 pounds – can make an improvement in your blood pressure. If you are overweight, eat lower calorie foods and get daily physical activity. Joining a credible weight-loss class or support group is also helpful. Get your doctor's help if needed.
Be physically active. Physical activity is protective to the heart and arteries. Even if your blood pressure remained elevated, by being active you cut your risk of blood pressure problems. In a study of over 25,000 people for some 19 years, researchers found that people with high blood pressure who were active and fit actually had lower mortality rates than people without high blood pressure who were sedentary. Moderate physical activity, such as walking 30 to 45 minutes daily, is very helpful for blood pressure control.
New national guidelines by NIH recommend that, "Everybody needs 30 or more minutes of moderate-intensity physical activity on most, preferably, all days of the week." Examples of moderate activities include:
- brisk walking
- active gardening and yard work
- golfing, with walking and pulling clubs
- social dancing
- swimming and biking at a moderate pace
If you have health problems, get your doctor's guidance before significantly increasing your activity level.
Avoid smoking. Smoking damages the arteries and increases the likelihood of high blood pressure. If you are a smoker, ask your doctor for help and guidance in quitting.
Dietary changes. In addition to eating less, there are several eating practices that can help you lower your blood pressure levels. Here are the most important:
- Eat more fruits and vegetables. They are low in fat, calories, and sodium, and high in fiber and potassium, all of which protect against high blood pressure. In the DASH Diet study, people ate 8 or more servings of fruits and vegetables daily and used low-fat dairy products. Their blood pressures fell significantly, similar to blood pressure trials with medications. Researchers estimate that this dietary approach, if followed, could reduce the risk of high blood pressure by 35 percent, coronary heart disease by 12 percent, and the risk of stroke by 30 percent in America. A remarkable saving of lives and expense! A quick summary of the DASH Diet is shown below.
| Foods # Servings/day |
Serving sizes |
Notes and Examples |
| Breads and cereals 7-8 |
1 slice bread, 1/2 cup cereal, rice, or pasta |
Use primarily whole grains, e.g. whole-wheat bread, oatmeal, whole-grain breakfast cereals, brown rice. |
| Vegetables 4-5 |
1 cup raw, 1/2 cup cooked, 6 oz juice |
Eat a variety of salad greens, broccoli, kale, tomatoes, peas, squash, cabbage, carrots, etc. |
| Fruits 4-5 |
1 med. fruit, 1 cup raw, 1/2 cup canned, 6 oz juice |
Choose a variety of fresh fruits including berries, apples, oranges, melons, banana, peaches, grapes, apricots, papaya, etc. |
| Nonfat dairy foods 2-3 |
1 cup milk or yogurt, 1/2 cup cottage cheese,
1 oz hard cheese |
Choose nonfat or low-fat milk, yogurt, or cheese. If you don't eat dairy foods, try soymilk and tofu. They are good alternates if they're fortified with B-12 and calcium. |
| Protein foods |
3 oz cooked, lean meat, poultry, or fish; 2/3 C beans |
Choose lean cuts of meat, trim all fat, and remove skin from poultry. Vegetable proteins include beans, lentils, garbanzos, tofu, and Gardenburgers. |
| Nuts and seeds |
1 oz nuts, seeds;
2 T nut butters |
Nuts and seeds are protective to the heart. Try almonds, walnuts, sunflower seeds, etc. |
| Notes: Limit alcohol, sugars, and desserts (eat melons, berries, grapes, and fruit salads instead), Use unhydrogenated vegetable oils in place of any solid or animal fat, Limit salt and salty foods to less than 1500 mg of sodium/day. |
- Avoid or limit alcohol. Alcohol raises blood pressure.
- Limit salt and salty foods. Most of the sodium eaten (70 percent) comes from eating processed foods. Eat more fresh and frozen foods. Read labels. Aim to keep sodium intake below 1500 mg/day. If needed, a lower intake, about 1200 mg/day, is even more effective at lowering blood pressure.
Get adequate rest. Getting seven to eight hours of sleep daily is a good health practice that's linked to a longer life. It's also important to take frequent breaks, and find time to relax and unwind. Relaxation and recreation are good for your blood pressure and make life interesting and more fun.
See your doctor. Get your blood pressure checked regularly. If the above lifestyle changes are not sufficient, take medications as prescribed. By taking preventive actions you can control high blood pressure and significantly reduce your risks for:
- Heart attack and congestive heart failure
- Stroke
- Kidney failure
- Eye damage and blindness
For optimal blood pressure, eat healthy foods, especially fruits and vegetables, foods low in calories, and foods with less salt and animal fat. Keep active with moderate physical activity. Avoid smoking and alcohol. Be sure to get adequate rest and relaxation daily, and get your blood pressure checked regularly. |
