REGIONAL HEALTH EDUCATION

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• having a family history of highblood pressure

• eating too much salt (sodium)• getting older

What can you do to loweryour blood pressure?• If you have high blood pressure

you may need to take medicationsto help lower your blood pressure.People with hypertension who takeblood pressure medications dailyare less likely to have a heart attackor stroke. It’s important to takeyour medication exactly as prescribedby your doctor.

• Quitting smoking will help loweryour blood pressure. It is the singlemost important change you canmake to improve your health andfeel better.

• Enjoy regular physical activity for30 to 60 minutes most days of theweek.

• Maintain a healthy weight. If youare not at a healthy weight, losing 5 to 10 percent of your body weightby eating less fat and smaller portionscan help reduce your risk.

What is high blood pressure?Blood pressure is the force or pressureof blood against your artery walls.When you have high blood pressure,your heart has to work harder than itneeds to so that it can send bloodthroughout your body. Hypertensionis another word for high blood pressure.

High blood pressure usually has nosymptoms that you can feel. But itincreases your chances of having astroke, heart attack, and kidney disease.The good news is that you can makechanges that will lower your bloodpressure. Making healthy choices likeeating right and increasing your activitylevel, as well as taking medication tolower your blood pressure if you needto, will lessen your risk of havingserious health problems.

Definitions of blood pressureranges To better understand blood pressureranges, look at the chart above. Thetop number (119/79) of your bloodpressure measurement represents thesystolic pressure. This is the force ofblood against your arteries when yourheart is sending blood to your body.The lower number (119/79) is thediastolic pressure. This is the force ofblood against your arteries while yourheart relaxes between beats. Bothnumbers are important.• Discuss your blood pressure goal

with your doctor or other medicalprofessional.

• Consider buying a blood pressuremonitor. Take your blood pressureat home and keep a record of allreadings.

What causes high blood pressure?In most cases, doctors can’t point tothe exact cause. But several things areknown to raise blood pressure. Thesecan include:• being overweight• drinking too much alcohol

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Normal 119 or less 79 or less

Prehypertension 120-139 80-89

Hypertension

If you have diabetes orchronic kidney disease (CKD)

140 or higher

130 or higher

90 or higher

80 or higher

*millimeters of mercury

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• Manage your stress. Reducing yourstress can help you make (andmaintain) other lifestyle changesthat can help you lower your risk of heart disease. Choose a stress-reducing activity that you thinkyou would enjoy, such as walking,dancing, Tai Chi, Yoga, or meditation.

• Make smart food choices, includingwhole grains, vegetables, fruits,low-fat or nonfat milk products,lean meat, and beans.

• Limit salt (sodium) to 2300 mg perday. Read food labels to selectfoods lower in sodium.

• Limit alcohol to one drink per dayif you are a woman and no morethan two drinks per day if you are a man.1 drink = 4–5 ounces of wine or

12 ounces of beer or11/2 ounces of liquor.

Healthy food choices foryour high blood pressureGrains• Eat more whole grains, such as

100% whole wheat bread, oatmeal,bran cereals, brown rice, corn tortillas.

• Choose breads, cereals, and crackersthat contain 3 or fewer grams of totalfat per serving (check the food label).

• Limit high-fat baked goods or anycontaining trans fat (donuts, crois-sants, pastries, muffins).

Vegetables• Eat a variety of vegetables at least

twice a day.• Add vegetables to soups, stews,

casseroles, main dishes, and sandwiches.

Fruits• Eat a variety of fruit at least

twice a day.• Fruit choices can be fresh, frozen,

dried, or canned.• Choose fruit for snacks and desserts.

Fats and oils• Use less oil, mayonnaise, margarine,

and salad dressings. When using oil,choose mono-unsaturated oils suchas olive or canola, or most nut oils.

• Avoid hydrogenated fat (trans fat)found in most margarines andsnack foods.

• Avoid fried foods.• Try low-fat or nonfat salad dressings

and spreads in place of regularproducts.

• Avoid saturated fats, such as lard,butter, bacon fat, cream cheese, sourcream, shortening, stick margarine,coconut or palm oil, and chocolate.

• Flavor foods with vinegar, lemonjuice, salsa, and spices instead of fator salt.

Milk and milk products• Choose low-fat or nonfat milk

and yogurt.• Choose low-fat or nonfat cheese or

cottage cheese in place of wholemilk cheese.

Dried beans, peas, lentils, tofu,nuts, seeds• Choose dried beans (pinto, garbanzo,

kidney, peas) or tofu more often inplace of meat.

• Dried beans, legumes, nuts, seedsare good sources of fiber, protein,and vitamins.

• Nuts, seeds, and natural peanutbutter are healthy in small amounts.

• Add beans to salads and soups.• Eat meatless meals three or more

times a week. Try beans and rice,tofu stir fry with rice, whole beanburritos, or low-fat bean chili.

Meats, chicken, turkey, fish, and eggs• Select lean/low-fat choices most

often, such as fish, shellfish, skinlesschicken or turkey, lean sandwichmeats, and lean, trimmed red meats,such as sirloin, round, flank, or tenderloin.

• Limit portions to 4–6 ounces daily.• Bake, broil, steam, or grill instead

of frying.• Avoid fatty or fried meats, sausages,

hot dogs, and most lunch meats.Snacks and sweets• For snacks, try pretzels, air popped

popcorn, rice cakes, low fat crack-ers, or fruits and vegetables insteadof cookies, cakes, and chips.

• Good frozen dessert choices includenon-fat frozen yogurt and sorbet.

• Avoid snacks high in hydrogenatedfat (trans fat) found in most packagedcookies, crackers, and bakery items.

• Eat fat-free cookies, cakes, and frozendesserts in small amounts. Most ofthese are still high in calories, eventhough they are low in fat.

Additional resources

• Connect to our Web site at kp.orgto access health and drug ency-clopedias, interactive programs,health classes, and more.

• Check your Kaiser PermanenteHealthwise Handbook.

• Contact your local KaiserPermanente Health EducationCenter or Department for healthinformation, programs, and otherresources.

© 2004, The Permanente Medical Group, Inc. All rights reserved. Regional Health Education.

915800070 (Revised 10-07) RL 7.1

This information is not intended to diagnose or to take the place of medical advice or care you receivefrom your physician or other health care professional. If you have persistent health problems, or if youhave additional questions, please consult with your doctor.