High blood pressure, or hypertension, is defined as increased pressure or tension in the arteries. It is determined by the amount the blood the heart pumps and the amount of resistance of blood flow to the arteries. Hypertension is a major risk factor for heart disease, stroke and kidney disease in the United States and affects one in five Americans. High blood pressure develops over several years and most people who have it show no symptoms. Aggressive lifestyle changes are recommended for all people who have high blood pressure.
Weight Control
Obesity, especially increased abdominal girth, leads to hypertension. Men should aim for a waist size of 35 inches or less, while a woman's goal should be 33 inches or less. Normal body weight or body mass index is between 18.4 and 24.9 kilograms per meters squared. If you are overweight, losing even five pounds can help to lower blood pressure.
Consumption of Healthy Foods
The Dietary Approaches to Stop Hypertension, or the DASH diet, emphasizes increased intakes of fruits, vegetables, whole grains and low-fat dairy foods, as well as decreased intakes of saturated and total fats. A diet high in fruits and vegetables also contains plenty of potassium, which can help to prevent and control elevated blood pressure.
Reduce Sodium Intakes
Limiting sodium intakes to 1,500 mg per day can have a dramatic lowering effect on blood pressure. This can be accomplished by eliminating added salt to foods as well as avoiding high sodium foods such as processed foods. Processed foods that are high in sodium include canned soups, frozen dinners, pickles and other condiments.
Be Physicially Active
Regular aerobic exercise of at least 30 minutes a day for most days of the week is recommended. Regular physical activity can help lower blood pressure and keep weight under control.
Consume Alcohol in Moderation
Alcohol can raise blood pressure, even in healthy adults. Limit alcohol consumption to no more than two drinks per day for most men and no more than one drink a day for women and those who weigh less than a normal healthy weight or who are over the age of 65 years.
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