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Strategies to Control Blood Pressure
Useful Info

What is blood pressure?

Your blood pressure is a measurement of the pressure or force inside your arteries with each heartbeat.

Untreated high blood pressure can lead to disease of the heart, blood vessels and kidney.
Normal blood pressure is considered less than 120/80.

It is up to you to take control!
Here are some strategies to control blood pressure

1. Quit smoking tips:

Each time you smoke a cigarette, blood pressure rises. Cigarette smoking is a very strong risk factor for cardiovascular disease.

Quit smoking tips:
Make a list of all the reasons you want to quit. Read over the list every day, before and after you quit.
Pick a date for quitting and stick to it.
Note the situations when you smoke and break those links.
Get a "buddy" to help you quit.
Keep trying if you slip.

Some people quit by themselves. Others need a group or class. Your doctor can give you a list of smoking cessation programs in your area. There are also medications and other smoking cessation aids that may help you quit smoking. Please discuss these options with your doctor.

2. Achieve and maintain your ideal body weight

Being overweight is very closely connected to high blood pressure, especially if your body mass index (weight in kilograms divided by your height in meters squared) is 27 or greater. Excess upper body fat (for example a waist measurement of 34 inches or greater in women or 39 inches or greater in men) is also related to high blood pressure, diabetes, increased blood lipid levels, and coronary heart disease.

Weight loss tips:
Take a look at your current eating habits
Learn how to read food labels
Decrease the fat in your diet
Watch your portion sizes
Choose healthy low-calorie snacks
Add exercise to your daily routine
Set realistic goals: weight loss should be gradual, no more than one or two pounds per week

A registered dietitian can help you take a look at your current eating habits and plan strategies to help you lose weight.

3. Limit alcohol intake

Drinking too much alcohol can increase your blood pressure and make it more difficult to treat high blood pressure. Those who have high blood pressure should limit their daily alcohol intake to no more than 2 drinks per day for men and one drink per day for women and lower-weight individuals. One drink equals:
1.5 ounces of 80 proof liquor (example: whiskey, vodka, or gin) OR
5 ounces of wine OR
12 ounces of beer or wine cooler

4. Follow a regular exercise program

Regular aerobic activity helps to:
Prevent and control high blood pressure
Lose weight or maintain ideal weight
Control diabetes
Manage stress
Improve blood cholesterol levels

It is also a good way to feel more energy to carry out daily activities

Exercise must be:
Regular: three to five times per week for 30 - 45 minutes
Aerobic: activities such as walking, cycling, or water aerobics
Safe: before you begin an exercise program, ask your health care provider what type and amount of exercise is right for you.

Exercise specialists and programs are available to help you begin a safe and regular exercise program.

5. Limit your intake of sodium (salt)

Many people are sensitive to sodium in their diet, especially those who are African American, older, or have hypertension or diabetes. Lessening the amount of sodium in the diet can lower blood pressure.

Sodium should be limited to no more than 2,400 milligrams of sodium per day, with a goal of further lowering it to 1,500 milligrams per day (or less according to your specific management guidelines). Sodium is found in table salt and many of the foods we eat, most commonly, preserved foods, canned foods, luncheon meats, cheeses and snacks.

Tips to limit sodium:
LEARN TO READ LABELS (read food labels and over-the-counter medication labels for sodium content)
Do not use the salt shaker at the table
Use herbs and spices instead of salt to flavor foods
Avoid processed foods (canned and frozen foods, cheeses and luncheon meats)
Choose snack foods wisely

A registered dietitian can help you take a look at your current food choices and help you select foods lower in sodium.
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