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MayoClinic.com reprints This single copy is for your personal, noncommercial use only. For permission to reprint multiple copies or to order presentation-ready copies for distribution, use the reprints link below. Order reprints of this article now.
Original Article:http://www.mayoclinic.com/health/high-blood-pressure/HI00027
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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If you've been diagnosed with high blood pressure (a systolic pressure the top number of 140 or above or a diastolic pressure the bottom number of 90 or above), you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication. Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
2. Exercise regularly
Regular physical activity at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks. If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help. But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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Limit sodium to 2,300 milligrams (mg) a day or less. A lower sodium level 1,500 mg a day or less is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.
To decrease sodium in your diet, consider these tips: Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day. Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy. Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium. Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods. Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back. Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks. Don't binge. Binge drinking having four or more drinks in a row can cause large and sudden increases in blood pressure, in addition to other health problems.
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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9. Monitor your blood pressure at home and make regular doctor's appointments
If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started. Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure. Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs. Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.
http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011
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If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. References March 22, 2011 HI00027
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http://www.mayoclinic.com/health/high-blood-pressure/HI00027/METHOD=print
8/8/2011