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High blood pressure, or hypertension, is a silent killer that damages blood vessels and leads to serious health problems. There is no cure, but using medications and making lifestyle changes can improve your quality of life. This will also reduce your risk of heart disease, stroke and kidney disease.
Try these easy changes:
- Eat a well-balanced diet low in salt. Try for a diet rich in fruits, vegetables, whole-grains, low-fat dairy products and skinless poultry and fish. Limit saturated and trans fats, sodium, red meat and sweets.
- Limit alcohol. Drinking too much alcohol can raise your blood pressure. If you have high blood pressure, your doctor may advise you to reduce the amount of alcohol you drink. If you drink, limit your alcohol consumption to no more than one to two drinks per day.
- Enjoy regular physical activity. This helps control blood pressure and helps you manage your weight and strengthen your heart. A healthy weight and a strong heart are good for your blood pressure. Try for at least 150 minutes per week of moderate physical activity, such as brisk walking. An easy plan to remember is: 30 minutes a day at least five days a week.
- Maintain a healthy weight. If you are overweight, losing as little as five to 10 pounds may help lower your blood pressure. Being overweight puts extra strain on your heart and increases the risk of developing high blood pressure and damage to your blood vessels.
