One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.īut that protective effect is lost if you drink too much alcohol.ĭrinking more than moderate amounts of alcohol can actually raise blood pressure by several points. By drinking alcohol only in moderation-generally one drink a day for women, or two a day for men-you can potentially lower your blood pressure by about 4 mm Hg. Your palate will adjust over time.Īlcohol can be both good and bad for your health. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Use herbs or spices to add flavor to your food. Just 1 level teaspoon of salt has 2,300 mg of sodium. Only a small amount of sodium occurs naturally in foods. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
To decrease sodium in your diet, consider these tips: However, a lower sodium intake-1,500 mg a day or less-is ideal for most adults.
In general, limit sodium to 2,300 milligrams (mg) a day or less. The effect of sodium intake on blood pressure varies among groups of people. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.Įven a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. Talk to your doctor about the potassium level that's best for you.īe a smart shopper. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Potassium can lessen the effects of sodium on blood pressure. Monitor what you eat, how much, when and why.Ĭonsider boosting potassium. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet: This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. Talk to your doctor about developing an exercise program.Įating 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 11 mm Hg if you have high blood pressure. Aim to include strength training exercises at least two days a week. Strength training also can help reduce blood pressure. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. If you have elevated blood pressure, exercise can help you avoid developing hypertension. It's important to be consistent because if you stop exercising, your blood pressure can rise again. Regular physical activity-such as 150 minutes a week, or about 30 minutes most days of the week-can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Ask your doctor about a healthy waist measurement for you. Women are at risk if their waist measurement is greater than 35 inches (89 centimeters). Men are at risk if their waist measurement is greater than 40 inches (102 centimeters). Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.īesides shedding pounds, you generally should also keep an eye on your waistline. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Lose extra pounds and watch your waistlineīlood pressure often increases as weight increases. Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.ġ. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication. Lifestyle plays an important role in treating your high blood pressure. If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down.
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