The Centers for Disease Control and Prevention reports that nearly 1 in 3 adults in the U.S. suffer from high blood pressure. This condition increases the risk for heart disease and stroke, both among the top three leading causes of death in the country. Since medications that treat hypertension can be costly and have undesirable side effects, the first line of treatment is often a lifestyle modification.
Maintain a Healthy Weight
The American Heart Association stresses the link between being overweight and having high blood pressure. Excess weight puts stress on the heart. Just a 10 lb. weight loss can help reduce high blood pressure in people who are overweight. The recommendation is to cut daily calorie intake and gradually become more physically active.
Be Physically Active
The National Heart, Lung and Blood Institute emphasizes that exercise is one of the most important lifestyle changes to help lower high blood pressure. According to the CDC, the surgeon general recommends 30 minutes per day of moderate physical activity on most days of the week. The American Heart Association recommends strengthening and stretching exercises in addition to aerobic activities.
Quit Smoking
According to the National Heart, Lung and Blood Institute, smoking does not actually cause high blood pressure but contributes to damage of the blood vessel walls, increasing the risk for heart attack. The American Heart Association shares a finding that blood pressure is temporarily increased with each cigarette smoked.
Consider the DASH Diet
Studies supported by the National Heart, Lung and Blood Institute found blood pressure reduction with a healthy eating plan. The plan is modified to lower the usual intake of saturated fat, cholesterol and sodium and to increase intake of potassium, magnesium, calcium and fiber. The DASH eating plan--short for dietary approaches to stop hypertension--emphasizes fruits, vegetables and low-fat or non-fat dairy products. It is also lower in red meat and sweets than the usual American diet.
Modify Sodium Intake
Some populations are sensitive to high levels of sodium in the diet. While the United States Department of Agriculture recommended a daily sodium intake of 2,300mg in the 2005 dietary guidelines, the Food and Drug Administration recommends a stricter intake of just 1,500mg per day for those who are considered salt sensitive. The DASH eating plan provides modifications for both sodium levels, the lower of which was found to have a more profound impact on reducing blood pressure in many individuals. Reading food labels for sodium content provides information needed to help reduce dietary intake.
Reduce Stress
According to the American Heart Association, stress itself is not confirmed as a risk factor for hypertension, even though it can cause short-term increases in blood pressure. A more likely way stress contributes to high blood pressure is by leading people to indulge in coping mechanisms that may include smoking, overeating or other activities that are known risk factors.
