Lifestyle Changes

By lowering your blood pressure, you can reduce your risk of stroke by 35 percent to 40 percent and of heart failure by more than 50 percent. However, lifestyle modifications are often not enough for people with stage 1 hypertension. Medications are urged, along with eating better and getting more exercise.

High blood pressure does not have a cure, but it can be controlled and even reduced. Take medications as your doctor tells you. Even if you feel fine, never stop taking your medications without talking to your doctor. High blood pressure does not have symptoms but can cause serious and permanent damage if it is uncontrolled.

Change your habits

• Stop smoking. Smoking is the single greatest risk factor for developing coronary heart disease (CHD). By stopping smoking now, you can greatly reduce your risk of developing high blood pressure and CHD.
• Eat healthy. Get plenty of fruits, vegetables, whole grain foods and low-fat dairy products. Such diets are rich in potassium and calcium and low in total fat, saturated fat and cholesterol. Cookbooks are available specifically for heart-healthy food, and dietitians can help as well.
• Lose weight if you are overweight. Registered dietitians, nurses, nurse practitioners and physician's assistants can help you develop a diet and exercise program. Even a modest weight loss can reduce strain on your heart and help lower blood pressure. For some people, it may reduce or eliminate the need for medication. Do not stop taking your medication without your doctor's approval.
• Reduce your caffeine consumption. Caffeine can boost blood pressure.
• Get enough exercise. Aim for 30 to 60 minutes of moderate to vigorous activity at least three to four days a week. Not exercising contributes to obesity and can increase your risk for heart attack and stroke. Be sure to talk to your doctor before starting any exercise program.
• Reduce your salt intake. Sodium intake promotes water retention, which can add to the blood volume and subsequently raise blood pressure. Most Americans get too much sodium. Your doctor may recommend a low-salt diet, which means you'll have to avoid salty foods. Read package labels, such as on frozen meals, to find out how much sodium you are getting. Herbs and spices can replace salt for flavoring food. Generally, you should limit salt to 2,000 milligrams (2 grams) of sodium a day.
• Reduce stress as much as you can. Learn stress reduction techniques. Exercise is a great stress reliever. Chronic stress can activate the sympathetic nervous system, which is what kicks into gear when you face a major stressor. Your heartbeat quickens, your blood pressure increases and your digestion slows down as your body prepares to deal with the stressor. Relax for short periods during your workday, at night and on weekends. Stress can also cause you to smoke more, drink more and eat too much, all of which can increase your blood pressure as well. Exercise can be a great stress reliever. Also dote on your pet. Studies show pets can help reduce blood pressure.
• Take your medicine as prescribed. Many medicines also can help reduce and control high blood pressure. Your doctor will probably first put you on a diuretic, which is a water pill. Diuretics are the most effective and cheapest drugs available to treat high blood pressure. ACE-inhibitors, beta-blockers and calcium channel blockers may be used later if a diuretic doesn't do enough. Never stop taking your medications or reduce the dosage without your doctor's approval.
• Limit alcohol. Drinking more than 3 to 4 ounces of 80-proof alcohol a day may raise blood pressure, but a moderate amount may be OK. A good guideline is this: one 6-ounce glass of wine a day, one 12-ounce beer or one 1-ounce shot of distilled spirits. Women should have even less.
• Get enough sleep. Some studies show lack of sleep can raise blood pressure.
• Consider antidepressants. If you have chronic stress or anxiety, you may develop depression. Depression itself can increase stress levels. Studies show depression and anxiety may have links with blood pressure and cardiovascular disease. An antidepressant can help relieve the symptoms and effects of these mental illnesses.
• Discuss your medications with your doctor. Some medications can raise blood pressure or interfere with drugs to treat high blood pressure. Tell your doctor about all medications you are taking. That should include over-the-counter cold remedies as well. These can also raise blood pressure. Talk to your doctor about steroids, nonsteroidal anti-inflammatory drugs (NSAIDs), nasal decongestants and other cold remedies, diet pills, cyclosporine, erythropoetin, tricyclic antidepressants and monoamine oxidase inhibitors.
• Have your blood pressure monitored if you take oral contraceptives or if you are pregnant. A doctor usually watches a woman's blood pressure during pregnancy or if she's taking oral contraceptives. Some women who've never had high blood pressure develop it during pregnancy. Similarly, a woman taking oral contraceptives is more likely to develop high blood pressure if she's overweight, has had high blood pressure during pregnancy, has a family history of high blood pressure or has mild kidney disease.
• Keep your doctor's appointments. This is the best way to keep an eye on your blood pressure. Make sure you know your blood pressure readings at each visit.
• Keep track of your readings if you check them at home.
• Check the labels of over-the-counter drugs for sodium content.

Above all, live a healthy and full life. Healthy lifestyle changes help you feel better and may reduce or eliminate your need for medication. Nearly 50 percent of people with normal blood pressure who have their medications stopped by their physician are still able to stay off medications after one year. DO NOT stop taking medication without your doctor's approval.

Reduce stress by:

• Enlisting in talk therapy.
• Spending some time with your pet.
• Walking in the woods.
• Using medication.

More on Hypertension

	Short Workouts Good for the Heart
	Eating Toward a Healthy Weight
	Heart Failure and a Healthy Diet: Tips to Cut Back on Salt

This article was reviewed and updated June 2007.