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Hypertension control tips

Hypertension control tips

If we combine this information Hypertension control tips your protected cohtrol information, we will treat all of that Hypertenxion as protected health information and will only use Hypertension control tips disclose fips information as set forth in our notice of privacy practices. The information on this site should not be used as a substitute for professional medical care or advice. Medically reviewed by Debra Sullivan, Ph. The dawn phenomenon: What can you do? Examples include clonidine Catapres, Kapvayguanfacine Intuniv and methyldopa. How can I best manage them together?

Hypertension control tips -

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.

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Request Appointment. Products and services. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. 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.

If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan.

Your plan will include healthy lifestyle habit recommendations and possibly medicines. The information on this site should not be used as a substitute for professional medical care or advice.

Contact a health care provider if you have questions about your health. How to Prevent High Blood Pressure Also called: Lowering High Blood Pressure. On this page Basics Summary Start Here Prevention and Risk Factors.

Learn More Related Issues Specifics Genetics. See, Play and Learn Videos and Tutorials Test Your Knowledge. Research Clinical Trials Journal Articles. Resources Find an Expert.

For You Patient Handouts. What is blood pressure? How is high blood pressure diagnosed? Blood Pressure Category Systolic Blood Pressure Diastolic Blood Pressure Normal Less than and Less than 80 High Blood Pressure no other heart risk factors or higher or 90 or higher High Blood Pressure with other heart risk factors, according to some providers or higher or 80 or higher Dangerously high blood pressure - seek medical care right away or higher and or higher For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.

Who is at risk for high blood pressure? After age 55, women are more likely than men to develop it. Lifestyle - Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium salt or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.

Family history - A family history of high blood pressure raises the risk of developing high blood pressure How can I prevent high blood pressure?

You can help prevent high blood pressure by having a healthy lifestyle. This means: Eating a healthy diet. To help manage your blood pressure, you should limit the amount of sodium salt that you eat and increase the amount of potassium in your diet.

It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. The DASH eating plan is an example of an eating plan that can help you to lower your blood pressure.

Getting regular exercise. Exercise can help you maintain a healthy weight and lower your blood pressure. You should try to get moderate-intensity aerobic exercise at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week.

Aerobic exercise, such as brisk walking, is any exercise in which your heart beats harder and you use more oxygen than usual. Being at a healthy weight. Being overweight or having obesity increases your risk for high blood pressure.

Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems. Limiting alcohol. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Clinical trials. Try these heart-healthy strategies: Eat healthy foods. Eat a healthy diet. Try the Dietary Approaches to Stop Hypertension DASH diet. Choose fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods.

Get plenty of potassium from natural sources, which can help lower blood pressure. Eat less saturated fat and trans fat. Use less salt. Processed meats, canned foods, commercial soups, frozen dinners and certain breads can be hidden sources of salt.

Check food labels for the sodium content. Limit foods and beverages that are high in sodium. A sodium intake of 1, mg a day or less is considered ideal for most adults. But ask your provider what's best for you.

Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women, and up to two drinks a day for men. One drink equals 12 ounces of beer, 5 ounces of wine or 1.

Don't smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your care provider for strategies to help you quit. Maintain a healthy weight. If you're overweight or have obesity, losing weight can help control blood pressure and lower the risk of complications.

Ask your health care provider what weight is best for you. In general, blood pressure drops by about 1 mm Hg with every 2. In people with high blood pressure, the drop in blood pressure may be even more significant per kilogram of weight lost.

Practice good sleep habits. Poor sleep may increase the risk of heart disease and other chronic conditions. Adults should aim to get 7 to 9 hours of sleep daily. Kids often need more. Go to bed and wake at the same time every day, including on weekends.

If you have trouble sleeping, talk to your provider about strategies that might help. Manage stress. Find ways to help reduce emotional stress.

Getting more exercise, practicing mindfulness and connecting with others in support groups are some ways to reduce stress. Try slow, deep breathing. Practice taking deep, slow breaths to help relax. Some research shows that slow, paced breathing 5 to 7 deep breaths per minute combined with mindfulness techniques can reduce blood pressure.

There are devices available to promote slow, deep breathing. According to the American Heart Association, device-guided breathing may be a reasonable nondrug option for lowering blood pressure.

It may be an good option if you have anxiety with high blood pressure or can't tolerate standard treatments. High blood pressure and exercise. Medication-free hypertension control. Stress and high blood pressure. Blood pressure medication: Still necessary if I lose weight? Can whole-grain foods lower blood pressure?

High blood pressure and cold remedies: Which are safe? Resperate: Can it help reduce blood pressure? How to measure blood pressure using a manual monitor. How to measure blood pressure using an automatic monitor. What is blood pressure? These supplements include: Fiber, such as blond psyllium and wheat bran Minerals, such as magnesium, calcium and potassium Folic acid Supplements or products that increase nitric oxide or widen blood vessels — called vasodilators — such as cocoa, coenzyme Q10, L-arginine and garlic Omega-3 fatty acids, found in fatty fish, high-dose fish oil supplements and flaxseed Researchers are also studying whether vitamin D can reduce blood pressure, but evidence is conflicting.

L-arginine: Does it lower blood pressure? Some things you can do to help manage the condition are: Take medicines as directed.

If side effects or costs pose problems, ask your provider about other options. Don't stop taking your medicines without first talking to a care provider. Schedule regular health checkups. It takes a team effort to treat high blood pressure successfully.

Work with your provider to bring your blood pressure to a safe level and keep it there. Know your goal blood pressure level.

Choose healthy habits. Eat healthy foods, lose excess weight and get regular physical activity. If you smoke, quit. Say no to extra tasks, release negative thoughts, and remain patient and optimistic.

Ask for help. Sticking to lifestyle changes can be difficult, especially if you don't see or feel any symptoms of high blood pressure. It may help to ask your friends and family to help you meet your goals.

Join a support group. You may find that talking about any concerns with others in similar situations can help. What you can do Write down any symptoms that you're having. High blood pressure rarely has symptoms, but it's a risk factor for heart disease. Let your care provider know if you have symptoms such as chest pains or shortness of breath.

Doing so can help your provider decide how aggressively to treat your high blood pressure. Write down important medical information, including a family history of high blood pressure, high cholesterol, heart disease, stroke, kidney disease or diabetes, and any major stresses or recent life changes.

Make a list of all medicines, vitamins or supplements that you're taking. Include dosages. Take a family member or friend along, if possible.

Sometimes it can be difficult to remember all the information provided to you during an appointment. Someone who accompanies you may remember something that you missed or forgot. Be prepared to discuss your diet and exercise habits.

If you don't already follow a diet or exercise routine, be ready to talk to your care provider about any challenges you might face in getting started. Write down questions to ask your provider. For high blood pressure, some basic questions to ask your provider include: What kinds of tests will I need?

What is my blood pressure goal? Do I need any medicines? Is there a generic alternative to the medicine you're prescribing for me? What foods should I eat or avoid?

What's an appropriate level of physical activity? How often do I need to schedule appointments to check my blood pressure? Should I monitor my blood pressure at home? I have other health conditions.

How can I best manage them together? Are there brochures or other printed material that I can have? What websites do you recommend?

Don't hesitate to ask any other questions that you might have. What to expect from your doctor Your health care provider is likely to ask you questions. Your provider may ask: Do you have a family history of high cholesterol, high blood pressure or heart disease?

What are your diet and exercise habits like? Do you drink alcohol? How many drinks do you have in a week? Do you smoke? When did you last have your blood pressure checked?

What was the result? What you can do in the meantime It's never too early to make healthy lifestyle changes, such as quitting smoking, eating healthy foods and getting more exercise.

By Mayo Clinic Staff. Sep 15, Show References. High blood pressure. National Heart, Lung, and Blood Institute. Accessed July 18, Flynn JT, et al. Clinical practice guideline for screening and management of high blood pressure in children and adolescents. Physical Activity Guidelines for Americans.

Department of Health and Human Services. Accessed June 15, Hypertension in adults: Screening. Preventive Services Task Force. Thomas G, et al. Blood pressure measurement in the diagnosis and treatment of hypertension in adults. Muntner P, et al. Measurement of blood pressure in humans: A scientific statement from the American Heart Association.

Basile J, et al. Overview of hypertension in adults. Accessed July 22, Know your risk factors for high blood pressure. American Heart Association. Rethinking drinking. Alcohol and your health. National Institute on Alcohol Abuse and Alcoholism. Libby P, et al.

Systemic hypertension: Mechanisms, diagnosis, and treatment. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Elsevier; Hypertension adult. Mayo Clinic; About metabolic syndrome. Understanding blood pressure readings. Whelton PK, et al.

Monitoring your blood pressure at home. Mann JF. Choice of drug therapy in primary essential hypertension. Agasthi P, et al. Renal denervation for resistant hypertension in the contemporary era: A systematic review and meta-analysis.

Scientific Reports. Chernova I, et al. Resistant hypertension updated guidelines. Current Cardiology Reports. Forman JP, et al. Diet in the treatment and prevention of hypertension. Goldman L, et al. Cognitive impairment and dementia. In: Goldman-Cecil Medicine. Managing stress to control high blood pressure.

Brenner J, et al. Mindfulness with paced breathing reduces blood pressure. Medical Hypothesis. Grundy SM, et al. Natural medicines in the clinical management of hypertension. Natural Medicines. Accessed Dec. Saper RB, et al.

Overview of herbal medicine and dietary supplements. Lopez-Jimenez F expert opinion. Mayo Clinic. Department of Health and Human Services and U.

Hypfrtension websites use. gov A. gov Hypertension control tips belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites. More than 1 in 3 adults in the U. Practice healthy living habits, like being physically Hypertension control tips, to help conrtol high blood pressure. By living a healthy lifestyle, you can tis keep your blood Hypertension control tips HIIT workouts a healthy range. Preventing high blood pressurewhich is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:. Choose healthy meal and snack options to help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables. Hypertension control tips

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