Lifestyle plays an important role in treating
your high blood pressure. If you successfully
control your blood pressure with a healthy
lifestyle, you may avoid, delay or reduce the
need for medication.
Here are 10 lifestyle changes you can make
to lower your blood pressure and keep it
down.
Exercise regularly
Regular physical activity — at least 30 to 60
minutes most days of the week — can lower
your blood pressure by 4 to 9 millimeters of
mercury (mm Hg). And it doesn't take long
to see a difference. If you haven't been
active, increasing your exercise level can
lower your blood pressure within just a few
weeks. Eat a healthy diet
Eating a diet that is rich in whole grains,
fruits, vegetables and low-fat dairy products
and skimps on saturated fat and cholesterol
can lower your blood pressure by up to 14
mm Hg. This eating plan is known as the
Dietary Approaches to Stop Hypertension
(DASH) diet.
It isn't easy to change your eating habits, but
with these tips, you can adopt a healthy diet:
Keep a food diary. Writing down what you
eat, even for just a week, can shed surprising
light on your true eating habits. Monitor
what you eat, how much, when and why.
Consider boosting potassium. Potassium can
lessen the effects of sodium on blood
pressure. The best source of potassium is
food, such as fruits and vegetables, rather
than supplements. Talk to your doctor about
the potassium level that's best for you.
Be a smart shopper. Make a shopping list
before heading to the supermarket to avoid
picking up junk food. Read food labels when
you shop and stick to your healthy-eating
plan when you're dining out, too.
Cut yourself some slack. Although the DASH
diet is a lifelong eating guide, it doesn't
mean you have to cut out all of the foods
you love. It's OK to treat yourself
occasionally to foods you wouldn't find on a
DASH diet menu, such as a candy bar or
mashed potatoes with gravy.
Reduce sodium in your diet
Even a small reduction in the sodium in your
diet can reduce blood pressure by 2 to 8 mm
Hg. The recommendations for reducing
sodium are:
Limit sodium to 2,300 milligrams (mg) a day
or less.
A lower sodium level — 1,500 mg a day or
less — is appropriate for people 51 years of
age or older, and individuals of any age who
are African-American or who have high
blood pressure, diabetes or chronic kidney
disease.
To decrease sodium in your diet, consider
these tips:
Track how much salt is in your diet. Keep a
food diary to estimate how much sodium is
in what you eat and drink each day.
Read food labels. If possible, choose low-
sodium alternatives of the foods and
beverages you normally buy.
Eat fewer processed foods. Potato chips,
frozen dinners, bacon and processed lunch
meats are high in sodium.
Don't add salt. Just 1 level teaspoon of salt
has 2,300 mg of sodium. Use herbs or
spices, rather than salt, to add more flavor to
your foods.

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