Healthy habits can help reduce high blood pressure. Healthy habits include:
- Following a healthy eating plan
- Doing enough physical activity
- Maintaining a healthy weight
- Quitting smoking
- Managing your stress and learning to cope with stress
If you combine these measures, you can achieve even better resultsÂ than taking single steps to help reduce high blood pressure. Making lifestyle changes can be hard. Start by making one healthy lifestyle change and then adopt others.
Some people can control their high blood pressure with lifestyle changes alone, but many people can’t. Keep in mind that the main goal is blood pressure control.
If your doctor prescribes medicines as a part of your treatment plan or you take natural remedies to help reduce high blood pressure, keep up your healthy habits. This will help you better control your high blood pressure.
The table below shows normal blood pressure numbers for adults. It also shows which numbers put you at greater risk for health problems. Blood pressure tends to goes up and down, even in people who have normal blood pressure. If your numbers stay above normal most of the time, you’re at risk.
Categories for Blood Pressure Levels in Adults (in mmHg, or millimeters of mercury)
|Normal||Less than 120||And||Less than 80|
|High blood pressure|
|Stage 2||160 or higher||Or||100 or higher|
The ranges in the table apply to most adults (aged 18 and older) who don’t have short-term serious illnesses.
All blood pressure levels above 120/80 mmHg raise your risk, and the risk grows as blood pressure levels rise. “Prehypertension” means you’re likely to end up with high blood pressure, unless you take steps to prevent it.
Source:Â The National Heart, Lung, and Blood Institute (NHLBI).
To help reduce high blood pressure, you should limit the amount of salt that you eat. This means choosing low-salt and “no added salt” foods and seasonings at the table or when cooking. The Nutrition Facts label on food packaging shows the amount of sodium in the item. You should eat no more than about 1 teaspoon of salt a day.
Try to limit alcoholic drinks. Too much alcohol can raise your blood pressure.Â Regular physical activity can lower high blood pressure and also reduce your risk for other health problems.
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