What Is Hypertension?

Hypertension means that your blood pressure is high. Having an elevated or high blood pressure places you at risk for heart attacks, strokes, and kidney disease.

What Is a Normal Blood Pressure?

• Normal – Top number is 119 or below and bottom number of 79 or below
• Elevated – Top number is 120 -129 and bottom number of 79 or below
• High – Top number of 130 or above and/or bottom number of 80 or above

What Can I Do to Lower My Blood Pressure?

If you are prescribed blood pressure medication, it is important that you take it. Hypertension often presents without any signs or symptoms and is often referred to as “the silent killer.” Taking your medication as prescribed can help to prevent you from having a heart attack or stroke.

What Can I Do On My Own to Help Lower My Blood Pressure?

1. Improve your diet: It is important to avoid sugar, sweets, red meats, refined grains, and salt. You should eat lots of fruits, vegetables, lean meats (turkey, fish, chicken), and whole grains.
2. Reduce salt intake: Eat less than 2,300 mg a day of salt, though a diet less than 1,500mg a day is ideal for most adults. You should avoid prepackaged processed foods such as canned or bagged foods and buy fresh-frozen fruits, vegetables, and meats instead. Avoid adding salt for flavoring.
3. Become more active: Do something active for at least 30 minutes a day on most days of the week.
4. Drink less alcohol: Women should drink no more than 1 “standard drink” per day. Men should drink no more than 2 “standard drinks” per day. A standard drink is: 12 ounces of beer, 5 ounces of wine, 1.5 ounces of 80 proof liquor.
5. Lose weight: A weight reduction of just 5 pounds can start to reduce your blood pressure.
6. Quit smoking: Smoking increases your blood pressure. Quitting not only lowers your blood pressure, but also reduces your risk of heart disease and improves your overall health.
7. Improve your sleep habits: Getting less than 6 hours of sleep every night for several weeks can increase your blood pressure. You should stick to a sleep schedule and avoid naps.