Control your risk factors
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While many people may need medication, treating high blood pressure often involves lifestyle changes that can help reduce the risk of developing heart disease, heart attack and stroke. Among them:
Lose weight if you are overweight. Doing so will reduce the strain on your heart and often will cause blood pressure to drop.
Exercise regularly. Lack of activity may contribute to obesity or other health problems. The American Heart Association recommends moderate to vigorous exercise 30 to 60 minutes a day on most or all days of the week.
Limit alcohol use. Some studies suggest that excessive drinking raises blood pressure. Limit alcohol consumption to one or two drinks per day.
Stop smoking. Smoking is a major risk factor for heart attack and stroke.
Manage your stress. Regular exercise or relaxing for short periods may help lower your blood pressure. Stress also can lead to increased smoking, overeating, or other activities that increase risk.
Decrease sodium intake. Most Americans eat far more sodium than they need. Sodium -- which can cause the body to retain fluid, making the heart work harder -- is in table salt, monosodium glutamate, baking soda and other compounds. Most sodium in the diet is added when food is commercially processed or prepared at home. Less sodium helps lower blood pressure in some people.
Eat for heart health. Make your diet rich in fruits and vegetables and whole-grain, high-fiber foods. Limit saturated fat, trans fat and cholesterol.
Discuss the use of oral contraceptives and other medications, including over-the-counter medicine, with your doctor. Some can raise blood pressure or interfere with medication for high blood pressure.
First Published June 21, 2006 12:00 am
