The best first action for high blood pressure can vary depending on the severity of the condition and individual circumstances. According to the CDC, about half of adults with high blood pressure do not have their condition under control, highlighting the importance of taking action to manage and improve blood pressure levels. For most people, lifestyle changes are recommended as the first step before considering medication. This can include changes in diet, exercise, and stress management techniques
Dietary Changes
- Limit sodium intake to 1,500-2,300 mg per day
- Increase intake of fruits and vegetables
- Choose low-fat dairy products
- Limit intake of saturated and trans fats
- Choose whole grains over refined grains
- Limit intake of processed and packaged foods
- Choose lean proteins like fish, poultry, and legumes
Physical Activity
- Engage in moderate-intensity physical activity for at least 30 minutes per day, most days of the week
- Resistance training at least twice a week
- Increase daily activity level, such as taking the stairs instead of the elevator
Stress Management
- Practice relaxation techniques such as deep breathing, meditation, or yoga
- Engage in activities that reduce stress such as walking, gardening, or reading
- Seek support from friends, family, or a therapist
Weight Management
- Achieve and maintain a healthy weight
- Body mass index (BMI) between 18.5-24.9
Alcohol Consumption
- Limit alcohol consumption to 1-2 drinks per day for men and 1 drink per day for women
- A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits
If lifestyle changes alone are not enough to control high blood pressure, medication may be necessary. It is important to consult with a healthcare professional for individualized recommendations and to monitor blood pressure regularly.
