Tips for maintaining a healthy blood pressure

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Maintaining a normal blood pressure range can help you prevent high blood pressure, which can lead to heart attacks, heart failure, stroke, brain and kidney damage, vision loss, erectile dysfunction and even death.

How to lower blood pressure

Lifestyle changes may help lower your blood pressure.1 Follow these tips to help you maintain a healthy blood pressure:

  • Eat healthy foods, keep your salt intake to 1,500 milligrams a day (about a teaspoon) and cut your intake of saturated fat to no more than 5 to 6 percent of your total daily calories.2
  • Increase your physical activity and maintain a healthy weight. If you're overweight, losing even 5 pounds can lower your blood pressure.
  • Limit your alcohol intake. Alcohol can raise your blood pressure even when you're healthy. Drink in moderation: 1 drink a day for women and people older than 65, and 2 a day for men.
  • Don't smoke
  • Manage your stress
  • Get plenty of sleep

In addition to lifestyle changes, some people may need the help of medicines to lower blood pressure. Your doctor may prescribe medicine to help keep your blood pressure at a safe level.3

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Related resources

This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed professional.

You should consult with an applicable licensed professional to determine what is right for you.

Sources:

1.“10 ways to control high blood pressure without medication,” Mayo Clinic, last accessed September 27, 2017, http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974. , opens new window

2.“The Skinny on Fats,” American Heart Association, last accessed September 27, 2017, 7, http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/The-Skinny-on-Fats_UCM_305628_Article.jsp#.Wcv8c02WyM8. , opens new window

3. “Types of Blood Pressure Medications,” American Heart Association, last accessed September 27, 2017, http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/Types-of-Blood-Pressure-Medications_UCM_303247_Article.jsp#.WcvimE2WyM8. , opens new window