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Lower Your Blood Pressure
If you need to lower your blood pressure — or your risk for it — follow these seven steps:
Blood Pressure Categories
Normal: below
120/80Prehypertensive: up
to 139/89High: 140/90
or higher
- Eat plenty of potassium-rich foods and cut your saturated fat and total fat intake.
- Exercise regularly.
- Avoid obesity. Just 10 extra pounds can markedly increase the risk of hypertension.
- Limit alcohol. Have no more than one to two drinks per day.
- Consume no more than one teaspoon of salt per day. Don’t forget to include in this amount the sodium in processed foods.
- If your doctor prescribes medication, stick to the regimen. Even if you feel fine, continue to take your medication exactly as prescribed.
- Don’t smoke. Tobacco speeds up the development of atherosclerosis, which can lead to a heart attack or stroke.
Get Treatment Early
- Millions who think they’re healthy are actually prehypertensive and should act to prevent full-blown high blood pressure.
- People over age 50... with a top number of 140 or more should be treated regardless of their bottom number.
- Two (or more) drugs are better... for most people with 140/90 pressure or higher. For most, one drug should be a diuretic.
- Doctors should treat more aggressively. 1/3 of people with hypertension don’t know it; 2/3 of those diagnosed don’t have it controlled.
Dangerous Myths About High Blood Pressure
- Common signs include nervousness, sweating, trouble sleeping. Wrong. High blood pressure has no symptoms. The only way to know if you have it is to check it.
- Stress gives everyone high blood pressure. It’s just a fact of life. Stress can increase your risk so check your blood pressure often. People with uncontrolled hypertension have a much greater risk of heart disease, heart failure and stroke.
- When I visit the doctor, my blood pressure is high. I’m sure it’s OK at home. Some people have higher pressure in a doctor’s office due to nervousness. Home monitoring can help your doctor measure your true pressure. Never ignore several high readings.
- Women needn’t worry. It’s a man’s problem. False. Some things may put women at even greater risk: birth control pills; being pregnant, overweight, postmenopausal or African-American; family history of hypertension.
- I feel fine, so I can stop taking my blood pressure medicine. No! Hypertension is a lifelong disease that can be controlled, not cured. Take medicine exactly as prescribed. Cutting back or quitting is dangerous.
- I can take any over-the-counter cold or flu medicine. Wrong. Cold, cough and flu medicine with decongestants can be dangerous for people with hypertension. They can increase blood pressure and interfere with blood pressure drugs.
- I don’t need to check my blood pressure until middle age. Wrong. Start checking it early. Children as young as 6 can have hypertension. Heavier, more sexually mature teens tend to have higher pressure; those with hypertension and extra pounds can have thicker arteries by age 30.
Call 1-800-AHA-USA1 or visit americanheart.org/hbp to learn more.
Information source: American Stroke Association.
For information or a physician referral, please call 800-554-9550 or visit our online physician referral.
At St. Anthony's, our vision is to be the area's premier health care organization — and your first choice for health care services.