Prevention of High Blood Pressure
High blood pressure increases your chance (or risk) for
getting heart disease and/or kidney disease, and for
having a stroke. It is especially dangerous because it often
has no warning signs or symptoms. Regardless of race,
age, or gender, anyone can develop high blood pressure.
It is estimated that one in every four American adults has
high blood pressure. Once high blood pressure develops,
it usually lasts a lifetime. You can prevent and control high
blood pressure by taking action.
You can take steps to prevent high blood pressure by
adopting a healthy lifestyle. These steps include
maintaining a healthy weight; being physically active;
following a healthy eating plan, that emphasizes fruits,
vegetables, and low fat dairy foods; choosing and
preparing foods with less salt and sodium; and, if you
drink alcoholic beverages, drinking in moderation. In this
section you will learn more about healthy lifestyle habits
for preventing and controlling high blood pressure.
Healthy eating plan
Research has shown that following a healthy eating plan
can both reduce the risk of developing high blood
pressure and lower an already elevated blood pressure.
For an overall eating plan, consider the DASH eating plan.
"DASH" stands for "Dietary Approaches to Stop
Hypertension," a clinical study that tested the effects of
nutrients in food on blood pressure. Study results
indicated that elevated blood pressures were reduced by
an eating plan that emphasizes fruits, vegetables, and
lowfat dairy foods and is low in saturated fat, total fat,
and cholesterol. The DASH eating plan includes whole
grains, poultry, fish, and nuts and has reduced amounts
of fats, red meats, sweets, and sugared beverages.
A second clinical study, called "DASH-Sodium," looked at
the effect of a reduced dietary sodium intake on blood
pressure as people followed either the DASH eating plan
or a typical American diet. Results showed that reducing
dietary sodium lowered blood pressure for both the DASH
eating plan and the typical American diet. The biggest
blood pressure-lowering benefits were for those eating
the DASH eating plan at the lowest sodium level (1,500
milligrams per day).
The DASH-Sodium study shows the importance of
lowering sodium intake whatever your diet. But for a true
winning combination, follow the DASH eating plan and
lower your intake of salt and sodium.
Maintaining a Healthy Weight
Being overweight increases your risk of developing high
blood pressure. In fact, blood pressure rises as body
weight increases. Losing even 10 pounds can lower blood
pressure — and it has the greatest effect for those who
are overweight and already have hypertension.
Being overweight or obese are also risk factors for heart
disease. They increase your chance for developing high
blood cholesterol and diabetes — two more major risk
factors for heart disease.
Physical Activity
Being physically active is one of the most important steps
you can take to prevent or control high blood pressure. It
also helps reduce your risk of heart disease. It doesn't
take a lot of effort to become physically active.
Limit Alcohol Intake
Drinking too much alcohol can raise blood pressure. It
also can harm the liver, brain, and heart. Alcoholic drinks
also contain calories, which matter if you are trying to lose
weight. If you drink alcoholic beverages, have only a
moderate amount — one drink a day for women; two
drinks a day for men.
Quitting Smoking
Smoking injures blood vessel walls and speeds up the
process of hardening of the arteries. This applies even to
filtered cigarettes. So even though it does not cause high
blood pressure, smoking is bad for anyone, especially
those with high blood pressure. If you smoke, quit. If you
don't smoke, don't start. Once you quit, your risk of
having a heart attack is reduced after the first year. So
you have a lot to gain by quitting.
This article can not be replaced for medical advice. If you have question, you should consult with your
doctor immediately. ALL RIGHT RESERVED 2007
High blood pressure increases your chance (or risk) for
getting heart disease and/or kidney disease, and for
having a stroke. It is especially dangerous because it often
has no warning signs or symptoms. Regardless of race,
age, or gender, anyone can develop high blood pressure.
It is estimated that one in every four American adults has
high blood pressure. Once high blood pressure develops,
it usually lasts a lifetime. You can prevent and control high
blood pressure by taking action.
You can take steps to prevent high blood pressure by
adopting a healthy lifestyle. These steps include
maintaining a healthy weight; being physically active;
following a healthy eating plan, that emphasizes fruits,
vegetables, and low fat dairy foods; choosing and
preparing foods with less salt and sodium; and, if you
drink alcoholic beverages, drinking in moderation. In this
section you will learn more about healthy lifestyle habits
for preventing and controlling high blood pressure.
Healthy eating plan
Research has shown that following a healthy eating plan
can both reduce the risk of developing high blood
pressure and lower an already elevated blood pressure.
For an overall eating plan, consider the DASH eating plan.
"DASH" stands for "Dietary Approaches to Stop
Hypertension," a clinical study that tested the effects of
nutrients in food on blood pressure. Study results
indicated that elevated blood pressures were reduced by
an eating plan that emphasizes fruits, vegetables, and
lowfat dairy foods and is low in saturated fat, total fat,
and cholesterol. The DASH eating plan includes whole
grains, poultry, fish, and nuts and has reduced amounts
of fats, red meats, sweets, and sugared beverages.
A second clinical study, called "DASH-Sodium," looked at
the effect of a reduced dietary sodium intake on blood
pressure as people followed either the DASH eating plan
or a typical American diet. Results showed that reducing
dietary sodium lowered blood pressure for both the DASH
eating plan and the typical American diet. The biggest
blood pressure-lowering benefits were for those eating
the DASH eating plan at the lowest sodium level (1,500
milligrams per day).
The DASH-Sodium study shows the importance of
lowering sodium intake whatever your diet. But for a true
winning combination, follow the DASH eating plan and
lower your intake of salt and sodium.
Maintaining a Healthy Weight
Being overweight increases your risk of developing high
blood pressure. In fact, blood pressure rises as body
weight increases. Losing even 10 pounds can lower blood
pressure — and it has the greatest effect for those who
are overweight and already have hypertension.
Being overweight or obese are also risk factors for heart
disease. They increase your chance for developing high
blood cholesterol and diabetes — two more major risk
factors for heart disease.
Physical Activity
Being physically active is one of the most important steps
you can take to prevent or control high blood pressure. It
also helps reduce your risk of heart disease. It doesn't
take a lot of effort to become physically active.
Limit Alcohol Intake
Drinking too much alcohol can raise blood pressure. It
also can harm the liver, brain, and heart. Alcoholic drinks
also contain calories, which matter if you are trying to lose
weight. If you drink alcoholic beverages, have only a
moderate amount — one drink a day for women; two
drinks a day for men.
Quitting Smoking
Smoking injures blood vessel walls and speeds up the
process of hardening of the arteries. This applies even to
filtered cigarettes. So even though it does not cause high
blood pressure, smoking is bad for anyone, especially
those with high blood pressure. If you smoke, quit. If you
don't smoke, don't start. Once you quit, your risk of
having a heart attack is reduced after the first year. So
you have a lot to gain by quitting.
This article can not be replaced for medical advice. If you have question, you should consult with your
doctor immediately. ALL RIGHT RESERVED 2007
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