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Healthy Habits of the Week
7 Steps to Turning Around Prehypertension
The good news is, prehypertension doesn’t have to become high blood pressure. To start turning things around, consult your doctor and take these seven steps:
The good news is, prehypertension doesn’t have to become high blood pressure. To start turning things around, consult your doctor and take these seven steps:
- Check your diet. Consider following the DASH diet, which is rich in fruits, vegetables, whole grains, and low-fat dairy products. It curbs fat and cholesterol. It also restricts sodium and emphasizes foods rich in calcium, potassium and magnesium, which are minerals that help lower blood pressure.
- Watch the salt. Most experts recommend cutting back on salt. Check the Nutrition Facts food label, limit processed foods, replace salt with herbs and spices, and don’t add too much salt to foods. Limit sodium intake to no more than 2,300 milligrams (mg) a day, about one teaspoon of salt.
- Move more. Get at least 30 minutes of moderate activity every day, most days of the week.
- Get to a healthy weight. Extra pounds make prehypertension more likely. Physical activity and healthy eating can help you shed extra weight.
- Limit alcohol. Drink no more than two drinks a day if you’re a man or no more than one if you’re a woman.
- Curb stress. It’s unclear whether chronic stress, by itself, can raise your blood pressure in the long run. But it can make you more likely to overeat and skip exercise. So change your stressful situations or find healthy ways to ease stress.
- Keep up with your blood pressure. If you can, buy a home monitor, and take your blood pressure twice day: once in the morning and once at night.