Lifestyle changes for blood pressure -
You wear a cuff and device for 24 hours and your blood pressure is recorded through the day and night. Your doctor may recommend you take measurements yourself while at home. Some pharmacies offer blood pressure checks too. FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.
Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.
Your doctor will need to take several measurements at different times before they can diagnose high blood pressure. Some people may be advised to have more frequent checks — for example, people who have been diagnosed with high blood pressure.
All Australians aged 45 and over — and 30 and over for those of Aboriginal or Torres Strait Islander descent — are eligible for a regular, minute heart health check with their GP or nurse. This checks your blood pressure, cholesterol and blood sugar levels.
Your health professional will be able to assess your risk of having a heart attack or stroke in the next 5 years. Heart health checks are covered by Medicare and free at practices that bulk bill this service. High blood pressure increases your risk of heart disease, stroke and chronic kidney disease.
If you have diabetes, high blood pressure also puts you at higher risk of complications such as nerve and eye damage. ARE YOU AT RISK? Use our Risk Checker to find out. High blood pressure can be treated through lifestyle changes and medicines.
These are the Australian recommendations for lifestyle changes to lower blood pressure. If you are an older Australian or have a chronic condition for example, arthritis , your doctor will tell you which lifestyle changes are suitable for you.
Regular aerobic exercise reduces blood pressure. The reductions are greater for people who start with higher blood pressure. Even relatively small increases in physical activity have been shown to lower blood pressure. If you experience any chest pain , palpitations or unexpected breathlessness during exercise, stop the activity and seek medical advice.
If you are overweight, even a modest reduction in weight can reduce blood pressure. For example, losing 5 kilograms has been shown to reduce systolic blood pressure by around 7mmHg. A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines , will help keep blood pressure under control — as well as your cholesterol and weight.
Not smoking has been shown to reduce blood pressure and the risk of heart disease, diabetes and stroke. The benefits of quitting smoking start immediately.
Drinking more than 1 standard drink per day for women, and 2 for men, increases the risk of developing high blood pressure. You can read more about how alcohol affects your health here. Often, 2 types of medicines that work in different ways will be needed; sometimes more than 2 are necessary.
Blood pressure medicines known as anti-hypertensives are typically taken every day. Many people will need to take them for the rest of their lives. The most commonly used blood pressure medicines are ACE inhibitors, angiotensin-receptor blockers, beta blockers , diuretics and calcium channel blockers.
Your doctor will choose the most appropriate medicine for you based on your blood pressure measurements, your overall risk of heart and blood vessel disease, and any other medical conditions you have or medicines that you take.
Your doctor may set a target blood pressure. Your doctor will probably start you on a low dosage of one medicine and review your progress a few weeks later.
If you experience any side effects , tell your doctor straight away. Learn more here about the development and quality assurance of healthdirect content. If you have high blood pressure your doctor may recommend lifestyle measures, such as diet and exercise, and possibly also medicines to control your blood pressure.
Find out about the different options. Read more on myDr website. High blood pressure in pregnancy is a common medical problem that usually disappears after the birth.
It may signal a serious condition called pre-eclampsia. High blood pressure High blood pressure, also known as hypertension, is the most important known risk factor for stroke. Read more on Stroke Foundation website. Having hypertension high blood pressure increases your risk of serious conditions such as stroke and heart attack.
Find out when to have your blood pressure checked and what to do if yours is high. Read more on Heart Foundation website. New Year is a good time to think about making lifestyle changes that will benefit our health: quit smoking, eat a healthy diet, exercise and reduce alcohol intake. Having a healthy pregnancy means following a healthy diet, getting regular exercise, knowing what to avoid and making sure your vaccinations are up to date.
Find out more here. Read more on Better Health Channel website. The plasma free metanephrines test measures the amount of metanephrine and normetanephrine in the blood. These substances are metabolites of adrenaline and n. Read more on Pathology Tests Explained website.
Health Threats from HBP. Changes You Can Make to Manage High Blood Pressure. Baja Tu Presión. Find HBP Tools and Resources. Blood Pressure Toolkit. Help us better understand heart health by choosing to share your Apple Watch data. The Study is a meaningful opportunity to contribute to health research.
In this free all-in-one learning tool , you can learn the risks of high blood pressure and how self-monitoring can help get it under control. Explore on your own time and download free information along the way.
Home Health Topics High Blood Pressure Changes You Can Make to Manage High Blood Pressure. Know your numbers. By adopting a heart-healthy lifestyle, you can: Reduce high blood pressure. Prevent or delay the development of high blood pressure.
Enhance the effectiveness of blood pressure medications. Lower your risk of heart attack , stroke , heart failure , kidney damage , vision loss and sexual dysfunction. HBP Resources Questions to Ask Your Doctor Interactive Questions to Ask Your Doctor PDF Animation Library Track Your Blood Pressure PDF How to Measure Your Blood Pressure PDF Find High Blood Pressure Tools and Resources.
Last Reviewed: Jun 1,
Official websites use. gov A. gov website belongs chaanges an official government organization Portion control strategies the United States. gov website. Share sensitive information only on official, secure websites. More than 1 in 3 adults in the U. has high blood pressureor hypertension. Schedule a COVID vaccine or booster appointment: Log bloof to myPennMedicine or blkod us bolod to 5pm, Ppressure Lifestyle changes for blood pressure Friday, Portion control strategies Health and Wellness. Hypertensionpressuer known as high blood pressure, affects one-third of all adults in the United States— and less than half of the people with high blood pressure have it under control. Craft, MDphysician at Penn Heart and Vascular Center Washington Square. Not only does exercise help control high blood pressure, it also helps you manage your weight, strengthen your heart and lower your stress level.Lifestyle changes for blood pressure -
Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week.
Talk to a health care provider about developing an exercise program. Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg.
Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension DASH diet and the Mediterranean diet. Potassium in the diet can lessen the effects of salt sodium on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements.
Aim for 3, to 5, mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2, milligrams mg a day or less. However, a lower sodium intake — 1, mg a day or less — is ideal for most adults.
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.
But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. Smoking increases blood pressure. Stopping smoking helps lower blood pressure.
It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life. Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension.
A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness insomnia. Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep.
However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.
Long-term chronic emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure. However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress.
Try the following:. Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working. Home blood pressure monitors are available widely and without a prescription.
Talk to a health care provider about home monitoring before you get started. Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often.
Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group.
This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. There is a problem with information submitted for this request.
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Show references Feehally J, et al. Nonpharmacologic prevention and treatment of hypertension. In: Comprehensive Clinical Nephrology. Elsevier; Accessed April 20, Hypertension adult. Mayo Clinic; Hall ME, et al. Weight-loss strategies for prevention and treatment of hypertension: A scientific statement from the American Heart Association.
Shimbo D, et al. Self-measured blood pressure monitoring at home: A joint policy statement from the American Heart Association and the American Medical Association. Department of Health and Human Services and U.
Department of Agriculture. Accessed April 23, Libby P, et al. Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute.
Managing stress to control high blood pressure. American Heart Association. Products and Services A Book: Mayo Clinic on High Blood Pressure Blood Pressure Monitors at Mayo Clinic Store The Mayo Clinic Diet Online.
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Regular exercise can lower your blood pressure even if you don't lose weight. Recommendations from the American Heart Association suggest that to achieve substantial health benefits requires to minutes per week of moderate-intensity aerobic activity such as brisk walking or 75 to minutes per week of vigorous intensity aerobic activity such as jogging plus muscle-strengthening exercises resistance training involving all major muscle groups at least twice per week [ 3 ].
Isometric exercises eg, repeated handgrip contraction may also be of benefit. Exercise will not only help lower blood pressure but also improves cholesterol levels.
However, to maintain this benefit, you must continue to exercise regularly. Although this level of exercise is recommended to get substantial reductions in blood pressure 4 to 5 mmHg systolic , any amount of physical activity is better than none.
Even gentle forms of exercise, like walking, have health benefits. See "Patient education: Exercise Beyond the Basics ". WEIGHT LOSS AND BLOOD PRESSURE. Being overweight or having obesity increases your risk of having high blood pressure, diabetes, and cardiovascular disease. The definition of overweight and obese are based upon a calculation called body mass index BMI.
You can find your BMI using an online calculator calculator 1 and calculator 2. A person is considered overweight if their BMI is greater than 25, while a person with a BMI of 30 or greater is classified as having obesity. People who are overweight or have obesity can see significant reductions in blood pressure with even modest weight loss.
To lose weight, you must eat fewer calories and exercise more. See "Patient education: Losing weight Beyond the Basics ". In susceptible individuals, nonsteroidal antiinflammatory drugs or "NSAIDs" such as ibuprofen and naproxen can increase blood pressure.
Oral contraceptive birth control pills may increase blood pressure in some people. Additionally, any stimulant, including those found in some decongestants, weight loss products, and illegal drugs, can increase blood pressure.
If you are regularly consuming any of these substances, you should talk to your health care provider. WHAT IF I STILL HAVE HIGH BLOOD PRESSURE? If you continue to have high blood pressure despite making lifestyle modifications including changes in your diet, exercising more, and losing weight, you may need a medication to reduce your blood pressure.
Medications for high blood pressure are discussed separately. See "Patient education: High blood pressure treatment in adults Beyond the Basics ".
Your health care provider is the best source of information for questions and concerns related to your medical problem. This article will be updated as needed on our website www.
Related topics for patients, as well as selected articles written for health care professionals, are also available. Some of the most relevant are listed below. Patient level information — UpToDate offers two types of patient education materials.
The Basics — The Basics patient education pieces answer the four or five key questions a patient might have about a given condition. These articles are best for patients who want a general overview and who prefer short, easy-to-read materials. Patient education: High blood pressure in adults The Basics Patient education: Controlling your blood pressure through lifestyle The Basics Patient education: Diabetes and diet The Basics Patient education: Renovascular hypertension The Basics Patient education: High blood pressure emergencies The Basics Patient education: Vegetarian diet The Basics.
Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are best for patients who want in-depth information and are comfortable with some medical jargon.
Patient education: High blood pressure in adults Beyond the Basics Patient education: High blood pressure treatment in adults Beyond the Basics Patient education: Low-sodium diet Beyond the Basics Patient education: Risks and benefits of alcohol Beyond the Basics Patient education: High-fiber diet Beyond the Basics Patient education: Exercise Beyond the Basics Patient education: Losing weight Beyond the Basics.
Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings. These articles are thorough, long, and complex, and they contain multiple references to the research upon which they are based.
Professional level articles are best for people who are comfortable with a lot of medical terminology and who want to read the same materials their doctors are reading.
The editorial staff at UpToDate would like to acknowledge Norman Kaplan, MD, who contributed to an earlier version of this topic review. Why UpToDate? Product Editorial Subscription Options Subscribe Sign in. Learn how UpToDate can help you.
Select the option that best describes you. View Topic. Font Size Small Normal Large. Patient education: High blood pressure, diet, and weight Beyond the Basics.
Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share. Authors: Michael J Bloch, MD, FACP, FASH, FSVM, FNLA Jan Basile, MD Section Editor: George L Bakris, MD Deputy Editor: Karen Law, MD, FACP Contributor Disclosures.
All topics are updated as new evidence becomes available and our peer review process is complete. Literature review current through: Jan This topic last updated: Jul 29, HIGH BLOOD PRESSURE OVERVIEW High blood pressure, also known as hypertension, is a common condition that can lead to serious complications if untreated.
Blood pressure is reported as the systolic pressure over the diastolic pressure. Prevalence of high blood pressure Hypertension is a common health problem.
DIETARY CHANGES AND BLOOD PRESSURE Making changes to what you eat can help control high blood pressure. EXERCISE Regular exercise can lower your blood pressure even if you don't lose weight. WEIGHT LOSS AND BLOOD PRESSURE Being overweight or having obesity increases your risk of having high blood pressure, diabetes, and cardiovascular disease.
Patient education: High blood pressure in adults The Basics Patient education: Controlling your blood pressure through lifestyle The Basics Patient education: Diabetes and diet The Basics Patient education: Renovascular hypertension The Basics Patient education: High blood pressure emergencies The Basics Patient education: Vegetarian diet The Basics Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed.
Patient education: High blood pressure in adults Beyond the Basics Patient education: High blood pressure treatment in adults Beyond the Basics Patient education: Low-sodium diet Beyond the Basics Patient education: Risks and benefits of alcohol Beyond the Basics Patient education: High-fiber diet Beyond the Basics Patient education: Exercise Beyond the Basics Patient education: Losing weight Beyond the Basics Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.
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Medications may help lower your blood pressure. Many dietary and Ffor changes, such Flexibility exercises exercising more, improving changew sleep, and limiting sugar and alcohol, pessure also help. High changges pressure hypertension often has Bloos symptoms but is a major risk of heart disease and stroke. A reading of — over less than 80 is elevated blood pressure. Research suggests that both aerobic and resistance exercise can help delay or manage blood pressure, and that after exercising, blood pressure may be lower for up to 24 hours after. Regular exercise means you regularly increase your heart and breathing rates. Over time your heart gets stronger and pumps with less effort.
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