The BP 5: Five Ways to Lower Your Blood Pressure
When people find out they have high blood pressure, it often comes as a surprise. A lot of people don't even know they have it and have no idea how to start managing it.
For most people, the best strategy for managing high blood pressure is combining lifestyle changes, like a healthier diet and more exercise, with a medication prescribed by a healthcare professional. Making lifestyle changes can sometimes be a challenge. But what if you could start with five specific changes? Take a look at the BP 5.
1: Set a goal.
Part of managing high blood pressure is setting a blood pressure goal with your healthcare professional and monitoring it regularly. Until your blood pressure numbers are in a healthier range (defined by current guidelines, or by your healthcare professional, as blood pressure measurements of less than 140/90 to 120/80 mm Hg or below) you may need to see your healthcare professional once a month.
2: Be aware of what you eat.
What you eat affects your blood pressure. Consider adopting the Dietary Approaches to Stop Hypertension (DASH) diet. The DASH diet was specifically created to lower blood pressure, and focuses on grains, fruits, vegetables and low-fat dairy products. Also, a healthy diet could lead to a healthier weight. A healthier weight can help lower blood pressure numbers. To find out more, log on to www.nhlbi.nih.gov and search for "DASH diet."
3: Know sodium.
For some people, salt (sodium) can be an enemy when it comes to managing high blood pressure. You can reduce it slowly, but you do need to reduce it. Aim to buy fewer processed foods or replace favorites with their low-sodium versions. As you reduce the salt (sodium) in your diet, increase the flavor with herbs and spices. Even reducing your sodium modestly may help reduce your BP.
4: Think outside the gym.
Engage in any exercise that gets you up and moving for at least 30 minutes most days of the week. Walk the dog, garden, try yoga, even play golf—it's your choice! Being physically active can help lower your blood pressure, which could help you get closer to your goal.
5: Know your meds.
In addition to lifestyle changes, your healthcare professional may prescribe a blood pressure medication as an important part of your treatment plan. There are several types of medications used to manage high blood pressure. These may include ACE inhibitors, diuretics, ARBs, calcium channel blockers, a DRI and beta blockers. Ask your healthcare professional which is right for you. If prescribed a medication by your healthcare professional, always take as directed.
Lowering your blood pressure takes time and requires action. With a few small lifestyle changes and the right treatment plan, the BP Success Zone Program can help you meet your blood pressure goals.
Consult with your healthcare professional before making any lifestyle changes—including diet and exercise—and work together to come up with a treatment plan that's right for you.
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