Living With High Blood Pressure

Lifestyle changes are important to help control high blood pressure, especially if you have other risk factors for coronary artery disease and stroke.

Even if your doctor has prescribed medicine for you, you can still take many steps at home to lower your blood pressure and reduce your risk. Some people can even take less medicine after making these changes.

What changes do you need to make?

Make these lifestyle changes to help lower your blood pressure:

• Lose extra weight. If you are overweight, losing as little as 10 lb (4.5 kg) may lower your blood pressure. It may also allow you to take less blood pressure medicine. Losing weight may also lower your cholesterol. For help, see:

  Healthy Eating: Starting a Plan for Change.

  Weight Management: Using Positive Thinking.

• Eat healthy foods. Getting enough of the nutrients found in fruits, vegetables, and dairy products helps lower blood pressure. Use the DASH eating plan as a guide. See the topic Nutrition for High Blood Pressure. For more information, see:

  High Blood Pressure: Using the DASH Diet.

• Get active. Regular physical activity can lower blood pressure in those who have high blood pressure. See:

  Fitness: Adding More Activity to Your Life.

• Don't smoke. Nicotine temporarily increases blood pressure and heart rate with each use. Smoking also causes the arteries to tighten (constrict), which also increases blood pressure. For more information, see the topic Quitting Smoking. And for more help, see:

  Quitting Smoking: Getting Support.

  Quitting Smoking: Coping With Cravings and Withdrawal.

• Drink less alcohol. Alcohol increases blood pressure. Drink it in moderation, if at all. That means no more than 2 drinks a day for men or 1 drink a day for women. See Quick Tips: Cutting Back on Drinking.
• Cut back on salt. Eating less salt can help prevent and control high blood pressure. Learn how to:
  • Eat less salt.
  • Make your own salt substitute.
• Manage stress. Your blood pressure increases when you are under stress. Relaxation techniques, including progressive muscle relaxation and meditation, may help lower mild high blood pressure. For more information, see the topic Stress Management. And to learn some techniques, see:

  Stress Management: Doing Progressive Muscle Relaxation.

  Stress Management: Doing Meditation.

• Check your own blood pressure. A home blood pressure monitor makes it easy to keep track of your blood pressure. Seeing those small improvements can motivate you to keep going with your lifestyle changes. To learn more, see:

  High Blood Pressure: Checking Your Blood Pressure at Home.