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If you've been diagnosed with high blood pressure, you're probably trying to figure out how to manage it effectively and limit its risks. High blood pressure, or hypertension, is a condition that's a leading risk factor for heart attack, stroke, and kidney disease. About two-thirds of people over 65 have high blood pressure.
The number one key to lowering your blood pressure is keeping up your preventive care. Your doctor can monitor your condition and help you make lifestyle changes. You can find a doctor or facility using Provider Finder®.
Watch your diet – You can lower your blood pressure by reducing the amount of salt you use on your food and paying attention to food labels. There is a lot of salt in packaged, pre-prepared, and restaurant foods. Increasing your potassium intake can also positively affect your blood pressure. Bananas, potatoes, beans, and yogurt are high in potassium. Your doctor may also recommend an over-the-counter potassium supplement.
Lose weight – Studies show blood pressure rises when your weight increases. According to the American Heart Association (AHA), even a 10-pound loss can help those with a body mass index (BMI) of 25 or greater manage their high blood pressure.
Get exercise – Regular physical activity can help you control high blood pressure. The Centers for Disease Control (CDC) recommends at least 150 minutes per week of moderate-intensity physical activity. Ideally, exercise should be broken up throughout the week and include a mix of aerobic, flexibility, stretching exercises, and muscle-strengthening training.
Limit alcohol – Drinking too much can raise your blood pressure and affect your blood pressure medication's effectiveness. Therefore, drinking too much is potentially dangerous for those who have hypertension. The AHA recommends no more than two drinks per day for men and no more than one drink per day for women. One drink is defined as 12 ounces of beer; 4 ounces of wine; 1.5 ounces of 80-proof spirits, or 1 ounce of 100-proof spirits.
Quit smoking – Smoking may contribute to high blood pressure and is a proven risk factor for heart attack and stroke. The AHA calls smoking "the most important preventable cause of premature death in the United States," so quitting is critical for long-term health. Get some tips about quitting smoking on Well onTarget.
Manage stress – Stressful situations can temporarily raise blood pressure. Many studies are looking into stress's long-term effects and the link between stress and hypertension. Stress can also worsen other health conditions too, so healthfully managing stress is a good idea. You can find tools to help on Well onTarget.
Take prescribed medication – Your doctor may prescribe medications if your blood pressure is high. It's important to follow your doctor's recommendations carefully. Missing doses may be dangerous. You'll also want to talk to your doctor before taking over-the-counter medications. For example, decongestants may interact with your medicines or affect your blood pressure.
See your doctor – Scheduling regular doctor's appointments is essential when managing chronic high blood pressure. Your health care provider can partner with you to help control your blood pressure so you can be at your best. If you need to find or change your doctor, check Provider Finder.