Blood pressure reduction strategies

Weight reduction, Dietary sodium restriction, Regular physical activity, Alcohol moderation and total tobacco abstinence are the key Lifestyle interventions for blood pressure reduction.

• 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, which can help lower blood pressure. Eat less saturated fat and trans fat. DASH-(Diet approach to stop hypertension eating plan) – Consume diet rich in fruits, vegetables, legumes, nuts, low fat products with reduced content of saturated and total fat. It showed systolic blood pressure reduction up to 8-14 mmHg.
• Maintain a healthy weight. Keeping a healthy weight, or losing weight if you’re overweight or obese, can help you control your blood pressure and lower your risk of related health problems. If you’re overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure.
• Use less salt. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day. A lower sodium level – 1,500 milligrams (mg) a day – is appropriate for people 51 years of age or older, and individuals of any age who are black or who have hypertension, diabetes or chronic kidney disease. While you can reduce the amount of salt you eat by putting down the saltshaker, you usually should also pay attention to the amount of salt that’s in the processed foods you eat, such as canned soups or frozen dinners.
• Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of other health problems and keep your weight under control. For most healthy adults, the Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination or moderate and vigorous activity. Aim to do muscle-strengthening exercises at least two days a week.
• Don’t smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your doctor to help you quit.
• Manage stress. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.

High blood pressure can damage your organs and increase the risk of several conditions including heart attack, heart failure, stroke, aneurysms and kidney failure.

Prehypertension individuals have an increased risk of full blown hypertension, target organ damage and cardiovascular related morbidity and mortality. Pharmacological treatment diminishes progression from prehypertension to hypertension. A healthy lifestyle is the key for all therapies in prehypertension patients.