Did you know that May is National High Blood Pressure Education Month?
If you don't have high blood pressure (HBP), also known as Hypertension, you can take steps to prevent it. A number of lifestyle habits can raise your risk for HBP. Lifestyle measures can help you maintain normal blood pressure. Many people who take one or more of these steps are able to prevent or delay HBP. The more steps you take, the more likely you are to lower your blood pressure and avoid related health problems.
Here are seven things you can do to lower your risk of having high blood pressure:
1. Lower the amount of sodium (salt) in your diet. An example of a healthy eating plan is the National Heart, Lung, and Blood Institute's (NHLBI) Dietary Approaches to Stop Hypertension (DASH) eating plan found at: www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfAlso visit www.saltrax.com for a helpful new book called, "How to keep track of your salt intake: Easy as 1-2-3".
2. Drink alcohol in moderation. Moderation is defined as one drink a day for women; two drinks a day for men of 12 oz. of beer, 5oz. of wine or 1 1/2 oz. of liqour. Go to: www.nhlbi.nih.gov/hbp/prevent/l_alcohol/quiz.htm for a brief quiz on alcohol and blood pressure
3. Eat enough potassium in your diet. Go to: www.fruitsandveggiesmatter.gov to find out how many fruits and vegetables you should eat in a day for your best health.
4. Get enough moderate physical activity. According to the Centers for Disease Control and Prevention (CDC) everyone of all ages can benefit from regular physical activity and it doesn't need to be hard or challenging to be effective. Visit: www.cdc.gov/nccdphp/dnpa/physical/everyone/recommendations/index.htm for more information about physical activity.
5. Stop smoking. For support and resources to quit smoking visit: www.smokefree.gov/quit-smoking/index.html or Call the National Network of Tobacco Cessation Quitlines at 1-800-QUITNOW (1-800-784-8669) TTY 1-800-332-8615. This number works anywhere in the country. You can get one-on-one help quitting, support and coping strategies, and referrals to resources and local cessation programs.
6. Lose weight if you're overweight or obese. A good resource for losing weight is from the U.S. Food and Drug Administration: www.fda.gov/loseweight
7. Manage your stress and learn to cope with stress. A family history of HBP raises your risk for the condition. Long-lasting stress also can put you at risk for HBP. You're also more likely to develop HBP if you have pre-hypertension. Pre-hypertension means that your blood pressure is in the 120-139 / 80-89 mmHg range. A good resource for learning to manage your stress is: www.nlm.nih.gov/medlineplus/stress.html

What you can do if you already have High Blood Pressure: If you have HBP, you can still take steps to prevent the long-term problems it can cause. Lifestyle measures (listed above) and medicines can help you live a longer, more active life. Follow the treatment plan your doctor prescribes to control your blood pressure. It can help you prevent or delay coronary heart disease, stroke, kidney disease, and other health problems.
For more educational information about High Blood Pressure contact:
NHLBI (National Heart, Lung, Blood Institute)Health Information Center
Email: nhlbiinfo@nhlbi.nih.gov
P.O. Box 30105 Bethesda, MD 20824-0105
Phone 301 592-8573
TTY: 240 629-3255