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Lifestyle and home remedies
By Mayo Clinic staffAlthough lowering secondary hypertension can be difficult, making the same lifestyle changes you would make if you had primary high blood pressure can help. These include:
- 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 is found in fruits and vegetables such as potatoes, spinach, bananas and apricots, to 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 10 pounds (4.5 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 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.
References
- Onusko E. Diagnosing secondary hypertension. American Family Physician. 2003;68;67.
- Sutters M. Systemic hypertension. In: McPhee SJ, et al. Current Medical Diagnosis and Treatment. 49th ed. New York, N.Y.; McGraw-Hill Medical: 2010. http://www.accessmedicine.com/content.aspx?aID=3177080. Accessed July 9, 2010.
- Chobanian AV, et al. Seventh report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.pdf. Accessed July 9, 2010.
- Domino FJ, et al. Overview of hypertension in adults. http://www.uptodate.com/home/index.html. Accessed June 23, 2010.
- Chiong JR, et al. Secondary hypertension: Current diagnosis and treatment. International Journal of Cardiology. 2008;124;6.
- Kiani J, et al. Medicinal importance of grapefruit juice and its interaction with various drugs. Nutrition Journal. 2007;6;33.
- Your guide to lowering your blood pressure with DASH. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed July 9, 2010.
- Sheps S (expert opinion). Mayo Clinic, Rochester, Minn. July 12, 2010.
- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 18, 2011.
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