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Your lifestyle matters

For most individuals, the exact cause of hypertension is not known, but there are risk factors for the disease that you can control. Because of the health risks of high blood pressure, it's important to do everything you can to lower it.

Lose weight if you are above your ideal weight.

When your weight goes up, your blood pressure may go up.

Get more exercise.

Physical activity is as important as maintaining a healthy weight and diet. Start by planning at least 30 minutes of moderate activity on most days of the week. Always talk to your doctor before starting any exercise program.

If you smoke, quit.

Not only will it help lower your blood pressure, it can also reduce your risk of other diseases such as lung cancer and heart disease.

Limiting alcohol (up to one drink a day for women, two drinks a day for men.  A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof whiskey).

Too much alcohol can damage your liver, brain, and heart.

Eat a low sodium diet with more fresh vegetables, fruites, whole grains, and low-fat dairy food.

Also, be sure the food you eat is low in saturated fat, total fat, and cholesterol.

For more guidelines and tips, try the DASH diet, which was developed by the National Heart, Lung, and Blood Institue (NHLBI) specifically to target high blood pressure.

This diet has been clinically proven to reduce high blood pressure. For expert help, ask your doctor to refer you to a dietitian.

  • Am I overweight?
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  • How much exercise do I need?
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  • I need help quitting smoking, or cutting back. What do you recommend?
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  • How do I know if I'm drinking too much?
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  • How can I reduce the amount of sodium in my diet?
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  • What is the DASH diet?
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  • What factors do you think contribute to my high blood pressure?
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