Tips for maintaining a healthy blood pressure

Women gathered in kitchen to talk and cook together for lowering high blood pressure.

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 high 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% 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.

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  • Manage your stress.

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  • Get plenty of sleep.

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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 safer level.3

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