High Blood Pressure Prevention

You can take steps to prevent high blood pressure by adopting a healthy lifestyle. These steps include maintaining a healthy weight; being physically active; following a healthy eating plan, that emphasizes fruits, vegetables, and lowfat dairy foods; choosing and preparing foods with less salt and sodium; and, if you drink alcoholic beverages, drinking in moderation. In this section you will learn more about healthy lifestyle habits for preventing and controlling high blood pressure.

• Following a Healthy Eating Pattern
• Reducing Salt and Sodium in Your Diet
• Maintaining a Healthy Weight
• Being Physically Active
• Limiting Alcohol Intake
• Quitting Smoking
• Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/prevent.htm

High Blood Pressure Prevention: Healthy Eating

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

For an overall eating plan, consider the DASH eating plan. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and lowfat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.

A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The biggest blood pressure-lowering benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day).

The DASH-Sodium study shows the importance of lowering sodium intake whatever your diet. But for a true winning combination, follow the DASH eating plan and lower your intake of salt and sodium.

	Facts About the DASH Eating Plan
	Healthier Eating with DASH
	Getting Started with DASH
	Heart Healthy Recipes
	Tips on How to Make Healthier Meals
	A Word About Fats

source: http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm

High Blood Pressure Prevention: Reduce Salt and Sodium in Your Diet

A key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and help blood pressure medicines work better.

	Tips for Reducing Sodium in Your Diet
	Tips on Being a Smart Shopper
	Tips on How to Prepare Lower Salt Meals
	Read the Food Label
	What to Look for on Food Labels
	Quick Facts on Salt
	Test Your Salt and Sodium IQ
	Quiz on Finding Sodium in Your Diet
	Flavor That Food
	Spice Up Your Life! Eat Less Salt and Sodium

source: http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm

High Blood Pressure Prevention: Maintaining a Healthy Weight

Being overweight increases your risk of developing high blood pressure. In fact, blood pressure rises as body weight increases. Losing even 10 pounds can lower blood pressure — and it has the greatest effect for those who are overweight and already have hypertension.

Being overweight or obese are also risk factors for heart disease. They increase your chance for developing high blood cholesterol and diabetes — two more major risk factors for heart disease.

	Am I Overweight?
	Should I Lose Weight?
	How Can I Lose Weight?
	Test Your Healthy Weight IQ
	Tips for Dining Out
	Ethnic Food Choice
	Healthy Shopping
	Low Calorie Alternatives
	Guide to Behavior Change

For more information, visit the "Aim for a Healthy Weight" page on the NHLBI website.

Back to Prevention Page

source: http://www.nhlbi.nih.gov/hbp/prevent/h_weight/h_weight.htm

High Bloodpressure Prevention: Physical Activity

Being physically active is one of the most important steps you can take to prevent or control high blood pressure. It also helps reduce your risk of heart disease. It doesn't take a lot of effort to become physically active.

• High Bloodpressure Prevention: Getting Started


• High Bloodpressure Prevention: Moderate-Level Physical Activities


• Controlling High Blood Pressure: Sample Walking Program


• Tips to Stay Motivated with a Walking Plan

source: http://www.nhlbi.nih.gov/hbp/prevent/p_active/p_active.htm

High Bloodpressure Prevention: Limit Alcohol Intake

Drinking too much alcohol can raise blood pressure. It also can harm the liver, brain, and heart. Alcoholic drinks also contain calories, which matter if you are trying to lose weight. If you drink alcoholic beverages, have only a moderate amount — one drink a day for women; two drinks a day for men.

What counts as a drink?

	12 ounces of beer (regular or light, 150 calories), or
	5 ounces of wine (100 calories), or
	1 ounces of 80-proof whiskey (100 calories).

Alcoholic beverages can raise blood pressure. So if they drink alcoholic beverages, people with high blood pressure need to limit themselves to a moderate amount. This means no more than one drink a day for women, and two drinks a day for men. One drink is about 12 ounces of beer (regular or light), 5 ounces of wine, or 1 one-half ounces of whiskey.

Alcoholic drinks contain calories, which is another good reason to cut back on them if you're trying to lose weight and control high blood pressure.

Even 5 ounces of wine can have 100 calories. The calories in alcoholic drinks are 'empty' calories — they don't contain any nutrients.

A 12-ounce can of beer counts as one drink — the same as 5 ounces of wine or 1 one-half ounces of whiskey.

source: http://www.nhlbi.nih.gov/hbp/prevent/l_alcohol/l_alcohol.htm

High Blood Pressure Prevention: Quitting Smoking

Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. This applies even to filtered cigarettes. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure. If you smoke, quit. If you don't smoke, don't start. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.

	Top 10 Reasons to Quit Smoking
	Develop a Plan of Action
	Did You Know?

source: http://www.nhlbi.nih.gov/hbp/prevent/q_smoke/q_smoke.htm

Q&A on Other Factors Affecting Blood Pressure

• Do Vitamin Mineral Supplements such as Potassium, Calcium or Magnesium Help Lower Blood Pressure?


• Do Fats in the Diet Affect Blood Pressure?


• Does Smoking Tobacco Cause High Blood Pressure?


• Will Drinking a Lot of Coffee Send Your Blood Pressure Up?


• Does Stress Cause High Blood Pressure?


• Can Tranquilizers and Sedatives Lower Blood Pressure?

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/factors.htm

High Bloodpressure Prevention: Getting Started

Get started by doing 30 minutes of a moderate-level activity on most, and preferably all, days of the week. Brisk walking, bicycling, and gardening are examples. You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance:

	Use stairs instead of an elevator
	Get off a bus one or two stops early
	Park your car at the far end of the lot at work

Most people don't need to see a doctor before they start a moderate-level activity. You should check with your doctor first if you have heart trouble or have had a heart attack, if you are older and are not used to doing a moderate-level activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.

source: http://www.nhlbi.nih.gov/hbp/prevent/p_active/start.htm

High Bloodpressure Prevention: Moderate-Level Physical Activities

Being physically active is one of the most important things you can do to prevent or control high blood pressure. It also helps to reduce your risk of heart disease.

It doesn't take a lot of effort to become physically active. All you need is 30 minutes of moderate-level physical activity on most days of the week. Examples of such activities are brisk walking, bicycling, raking leaves, and gardening.

Common Chores		Sporting Activities
Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Pushing a stroller 1½ miles in 30 minutes Raking leaves for 30 minutes Shoveling snow for 15 minutes Stair walking for 15 minutes		Playing volleyball for 45-60 minutes Playing touch football for 45 minutes Walking 2 miles in 30 minutes (1 mile in 15 minutes) Shooting baskets (basketball) for 30 minutes Dancing fast (social) for 30 minutes Performing water aerobics for 30 minutes Swimming laps for 20 minutes Playing basketball for 15-20 minutes Jumping rope for 15 minutes Running 1½ miles in 15 minutes (1 mile in 10 minutes)

You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or park you car at the far end of the lot at work. If you already engage in 30 minutes of moderate-level physical activity a day, you can get added benefits by doing more. Engage a moderate-level activity for a longer period each day or engage in a more vigorous activity.

Most people don't need to see a doctor before the start a moderate-level physical activity. You should check first with your doctor if you have heart trouble or have had a heart attack, if you're over age 50 and are not used to moderate-level physical activity, if you have a family history of heart disease at an early age, or if you have any other serious health problem.

source: http://www.nhlbi.nih.gov/hbp/prevent/p_active/m_l_phys.htm

Controlling High Blood Pressure: Sample Walking Program

	Warm Up	Activity	Cool Down	Total Time
WEEK 1
Session A	Walk slowly 5 min.	Then walk briskly 5 min.	Then walk slowly 5 min.	15 min.
Session B	Repeat above pattern
Session C	Repeat above pattern
Continue with at least three walking sessions during each week of the program.
WEEK 2	Walk slowly 5 min.	Then walk briskly 7 min.	Then walk slowly 5 min.	17 min.
WEEK 3	Walk slowly 5 min.	Then walk briskly 9 min.	Then walk slowly 5 min.	19 min.
WEEK 4	Walk slowly 5 min.	Then walk briskly 11 min.	Then walk slowly 5 min.	21 min.
WEEK 5	Walk slowly 5 min.	Then walk briskly 13 min.	Then walk slowly 5 min.	23 min.
WEEK 6	Walk slowly 5 min.	Then walk briskly 15 min.	Then walk slowly 5 min.	25 min.
WEEK 7	Walk slowly 5 min.	Then walk briskly 18 min.	Then walk slowly 5 min.	28 min.
WEEK 8	Walk slowly 5 min.	Then walk briskly 20 min.	Then walk slowly 5 min.	30 min.
WEEK 9	Walk slowly 5 min.	Then walk briskly 23 min.	Then walk slowly 5 min.	33 min.
WEEK 10	Walk slowly 5 min.	Then walk briskly 26 min.	Then walk slowly 5 min.	36 min.
WEEK 11	Walk slowly 5 min.	Then walk briskly 28 min.	Then walk slowly 5 min.	38 min.
WEEK 12 AND BEYOND	Walk slowly 5 min.	Then walk briskly 30 min.	Then walk slowly 5 min.	40 min.

source: http://www.nhlbi.nih.gov/hbp/prevent/p_active/walk.htm

Tips to Stay Motivated with a Walking Plan

• Ask other people to walk with you. Find a partner or a group. When you know someone else is waiting for you, it keeps you going
• Wear comfortable shoes and good socks to help cushion your feet
• Wear clothes that are right for the season. Try using layers of clothing in the cold weather to keep you warm, and cotton clothes in the summer to keep you cool
• Drink plenty of water. It doesn't have to be that fancy bottled stuff — get your own container and keep it filled with plenty of regular water. Carry it with you if you can
• Don't forget to stretch before you walk. Try to start off slowly
• Be safe — pay attention to your surroundings
• Walk in a safe place that has plenty of lights in the evening. Try walking around a local school's parking lot, or going to the mall
• Try to walk at least three times a week. It may seem like a lot at first, but you will gradually build up
• Try to think of your walk in three parts. Imagine a warm-up period at the beginning, challenge yourself with a brisk pace in the middle, and finally picture a cool-down. You can feel success when you finish each part.

source: http://www.nhlbi.nih.gov/hbp/prevent/p_active/tips.htm

Do Vitamin Mineral Supplements such as Potassium, Calcium or Magnesium Help Lower Blood Pressure?

Do Vitamin Mineral Supplements such as Potassium, Calcium or Magnesium Help Lower Blood Pressure?

So far, research has shown that potassium does lower blood pressure. Studies have not indicated that calcium and magnesium supplements prevent high blood pressure. Here's the latest:

Potassium helps to prevent and control blood pressure. Be sure to get enough potassium in the foods you eat. Some good sources are various fruits, vegetables, dairy foods, and fish.

Foods High in Potassium Food Serving Size Potassium (mg) Apricots, dried 10 halves 407 Avocados, raw 1 ounce 180 Bananas, raw 1 cup 594 Beets, cooked 1 cup 519 Brussel sprouts, cooked 1 cup 504 Cantaloupe 1 cup 494 Dates, dry 5 dates 271 Figs, dry 2 figs 271 Kiwi fruit, raw 1 medium 252 Lima beans 1 cup 955 Melons, honeydew 1 cup 461 Milk, fat free or skim 1 cup 407 Nectarines 1 nectarine 288 Orange juice 1 cup 496 Oranges 1 orange 237 Pears (fresh) 1 pear 208 Peanuts dry roasted, without salt 1 ounce 187 Potatoes, baked, flesh and skin 1 potato 1081 Prune juice 1 cup 707 Prunes, dried 1 cup 828 Raisins 1 cup 1089 Spinach, cooked 1 cup 839 Tomato products, canned, sauce 1 cup 909 Winter squash 1 cup 896 Yogurt plain, skim milk 8 ounces 579 Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg) content of selected foods per common measure. http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html Back to Q&A on Other Factors Affecting Blood Pressure

Calcium and Magnesium. These nutrients have not been consistently shown to prevent high blood pressure, but are important nutrients for overall good health. Good sources of calcium are diary foods such as milk, yogurt, and cheese. Be sure to choose skim or lowfat varieties. Lowfat and nonfat dairy products have more calcium than the high fat versions.

Foods High in Calcium Food Serving Size Calcium (mg) Broccoli, raw 1 cup 42 Cheese, cheddar 1 oz 204 Milk, fat free or skim 1 cup 301 Perch 3 oz 116 Salmon 3 oz 181 Sardine 3 oz 325 Spinach, cooked 1 cup 245 Turnip greens, cooked 1 cup 197 Tofu, soft 1 piece 133 Yogurt plain, skim milk 8 oz container 452 Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Calcium, Ca (mg) content of selected foods per common measure. http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html Back to Q&A on Other Factors Affecting Blood Pressure

You should get enough magnesium if you follow a healthy diet. Magnesium is found in whole grains, green leafy vegetables, nuts, and dry peas and beans

Foods High in Magnesium Food Serving Size Magnesium (mg) Beans, black 1 cup 120 Broccoli, raw 1 cup 22 Halibut fillet 170 Nuts, peanuts 1 oz 64 Okra, frozen 1 cup 94 Oysters 3 oz 49 Plantain, raw 1 medium 66 Rockfish 1 fillet 51 Scallop 6 large 55 Seeds, pumpkin and squash 1 oz (142 seeds) 151 Soy milk 1 cup 47 Spinach, cooked 1 cup 157 Tofu block 37 Whole grain cereal, ready-to-eat cup 24 Whole grain cereal, cooked 1 cup 56 Whole wheat bread 1 slice 24 Values were obtained from the USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) content of selected foods per common measure. http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/supls.htm

Do Fats in the Diet Affect Blood Pressure?

They do not directly affect blood pressure. However, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease. Foods high in fats also are high in calories, which must be reduced if you need to lose weight.

Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/fats.htm

Does Smoking Tobacco Cause High Blood Pressure?

No. However, it can temporarily raise blood pressure, and it DOES increase the risk of heart and blood vessel diseases.

Smoking and Heart Health

Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure. If you smoke, quit. If you don't smoke, don't start. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.

Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/smoke.htm

Will Drinking a Lot of Coffee Send Your Blood Pressure Up?

Caffeine in coffee as well as in other drinks, such as tea and sodas, only raises blood pressure temporarily. So you should be able to continue to have drinks that contain caffeine, unless you are sensitive to it or have heart disease and your doctor tells you not to have any.

Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/coffee.htm

Does Stress Cause High Blood Pressure?

Stress can make blood pressure go up for a while, and it has been thought to contribute to high blood pressure. But the long-term effects of stress are as yet unclear. Stress management techniques do not seem to prevent high blood pressure. However, such techniques may have other benefits, such as making you feel better or helping you to control over-eating.

Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/stress.htm

Can Tranquilizers and Sedatives Lower Blood Pressure?

Tranquilizers and sedatives will not keep your blood pressure down.


Back to Q&A on Other Factors Affecting Blood Pressure

source: http://www.nhlbi.nih.gov/hbp/prevent/factors/tran_sed.htm