High blood pressure (hypertension)


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Lifestyle and home remedies

By Mayo Clinic staff

Lifestyle changes can help you control and prevent high blood pressure — even if you're taking blood pressure medication. Here's what you can do:

  • Eat healthy foods. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and total fat.
  • Decrease the salt in your diet. 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 African-American or who have hypertension, diabetes or chronic kidney disease. Otherwise healthy people can aim for 2,300 mg a day or less. While you can reduce the amount of salt you eat by putting down the saltshaker, you should also pay attention to the amount of salt that's in the processed foods you eat, such as canned soups or frozen dinners.
  • Maintain a healthy weight. If you're overweight, losing even 5 pounds (2.3 kilograms) can lower your blood pressure.
  • Increase physical activity. Regular physical activity can help lower your blood pressure and keep your weight under control. Strive for at least 30 minutes of physical activity a day.
  • Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation — up to one drink a day for women and everyone older than age 65, and two drinks a day for men.
  • 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 and deep breathing. Getting plenty of sleep can help, too.
  • Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications. If your blood pressure is under control, you may be able to make fewer visits to your doctor if you monitor your blood pressure at home.
  • Practice relaxation or slow, deep breathing. Practice taking deep, slow breaths to help relax. There are some devices available that can help guide your breathing for relaxation; however, it's questionable whether these devices have a significant effect on lowering your blood pressure.
Alternative medicine Treatments and drugs
References
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  2. Why blood pressure matters. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/WhyBloodPressureMatters/Why-Blood-Pressure-Matters_UCM_002051_Article.jsp. Accessed June 19, 2012.
  3. Aronow WS, et al. ACCF/AHA 2011 expert consensus document on hypertension in the elderly. Journal of the American College of Cardiology. 2011;57:2037.
  4. Kaplan NM, et al. Treatment of hypertension in blacks. http://www.uptodate.com/home/. Accessed June 19, 2012.
  5. Rosen CJ, et al. The nonskeletal effects of vitamin D: An Endocrine Society scientific statement. Endocrine Reviews. 2012;33:456.
  6. Kaplan NM, et al. Prehypertension. http://www.uptodate.com/home/. Accessed June 19, 2012.
  7. Calhoun DA, et al. Resistant hypertension: Diagnosis, evaluation and treatment. A scientific statement from the American Heart Association Professional Education Committee of the Council for High Blood Pressure Research. Hypertension. 2008;117:e510.
  8. Mann JFE. Choice of therapy in essential hypertension: Recommendations. http://www.uptodate.com/home/. Accessed June 19, 2012.
  9. Lopez L, et al. Lifestyle modification counseling for hypertensive patients: Results from the National Health and Nutrition Examination Survey 1999-2004. American Journal of Hypertension. 2009;22:325.
  10. Tseng C, et al. A predictive model for risk of prehypertension and hypertension and expected benefit after population-based life-style modification (KCIS No. 24). American Journal of Hypertension. 2012;25:171.
  11. Your guide to lowering blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/. Accessed June 19, 2012.
  12. Appel LJ, et al. Dietary approaches to prevent and treat hypertension: A scientific statement from the American Heart Association. Hypertension. 2006;47:296.
  13. Pandic S, et al. Device-guided breathing exercises in the treatment of hypertension - perceptions and effects. CVD Prevention and Control. 2008;3:163.
  14. Natural medicines in the clinical management of hypertension. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed June 19, 2012.
  15. Home blood pressure monitoring. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/Home-Blood-Pressure-Monitoring_UCM_301874_Article.jsp. Accessed June 19, 2012.
  16. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed June 19, 2012.
  17. U.S. Preventive Services Task Force. Screening for high blood pressure: U.S. Preventive Services Task Force reaffirmation recommendation statement. Annals of Internal Medicine. 2007;147:783.
  18. Mayo Clinic statement: Aliskiren safety concern. Mayo Pharmaceutical Formulary Committee. http://mayoweb.mayo.edu/mfpfc-cmte/1112aliskirenStatement.pdf. Accessed June 19, 2012.
  19. Novartis announces termination of ALTITUDE study with Rasilez/Tekturna in high-risk patients with diabetes and renal impairment. Novartis International AG. http://www.novartis.com/downloads/newsroom/rasilez-tekturna-information-center/20111220-rasilez-tekturna.pdf. Accessed June 19, 2012.
DS00100 Aug. 3, 2012

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