High Blood Pressure: High blood pressure increases your risk for heart disease. People at any age can take steps each day to keep blood pressure levels normal.
High Blood Pressure Prevention: Lifestyle
- Eat a healthy diet.Eating healthfully can help keep your blood pressure down. Eat lots of fresh fruits and vegetables, which provide nutrients such as potassium and fiber. Also, eat foods that are low in saturated fat and cholesterol.Avoid sodium by limiting the amount of salt you add to your food. Be aware that many processed foods and restaurant meals are high in sodium. Studies1 have shown that people who eat a healthy diet can lower their blood pressure. For more information on healthy diet and nutrition, see CDC’s Nutrition and Physical Activity Program Web site.
For more information, see CDC’s Physical Activity Web site.
- Don’t smoke.Smoking injures blood vessels and speeds up the hardening of the arteries. Further, smoking is a major risk for heart disease and stroke.If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease and stroke. Your doctor can suggest programs to help you quit.For more information about tobacco use and quitting, see CDC’s Smoking and Tobacco Use Web site.
- Limit alcohol use.Drinking too much alcohol is associated with high blood pressure.If you drink alcohol, you should do so in moderation—no more than one drink per day for women or two drinks per day for men.More information on alcohol can be found at the CDC’s Alcohol and Public Health Web site.
What You Can Do
- Check your blood pressure.Getting your blood pressure checked is important because high blood pressure often has no symptoms.Your doctor can measure your blood pressure, or you can use a machine available at many pharmacies. You can also use a home monitoring device to measure your blood pressure.Blood pressure is written as two numbers. The first (systolic) number represents the pressure in your blood vessels when your heart beats. The second (diastolic) number represents the pressure in your vessels when your heart rests between beats.
|Blood Pressure Levels|
Systolic: less than 120 mmHg
Diastolic: less than 80 mmHg
|At risk (prehypertension)|
Systolic: 120–139 mmHg
Diastolic: 80–89 mmHg
Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher
High Blood Pressure Prevention:
- Prevent and manage diabetes.You can reduce your risk of diabetes by eating a healthy diet, maintaining a healthy weight, and being physically active.About 60% of people who have diabetes also have high blood pressure.2 If you have diabetes, you can lower your risk for high blood pressure by following the healthy guidelines listed here.For more information about diabetes, see CDC’s Diabetes Public Health Resource Web site.
- Treat high blood pressure.If you already have high blood pressure, your doctor may prescribe medications in addition to lifestyle changes.All drugs may have side effects, so talk with your doctor on a regular basis. As your blood pressure improves, your doctor will want to monitor it often.Lifestyle changes are just as important as taking medications.