Even with the widespread use of medications to lower blood pressure, the majority of Americans with hypertension still do not have their condition under control, and nearly half of those with hypertension are not being treated.

In addition, an even larger number of Americans have blood pressures classified as "high-normal", which places them at above-average risk for developing cardiovascular disease. It is especially important for these individuals to work to prevent hypertension from developing.

Treatment to lower blood pressure may be useful, particularly to prevent stroke, to preserve renal function, and to prevent heart failure or slow its progression. Control of blood pressure can be achieved by lifestyle modification, alone or with prescribed medications. The following lifestyle modifications offer the potential for preventing hypertension and have been shown to be effective in lowering blood pressure.

• Lose weight if overweight.
• Limit daily alcohol intake to no more than 1 oz ethanol (alcohol) for men and ½ oz for women.
• Increase aerobic physical activity (30 to 45 minutes most days of the week).
• Reduce sodium intake to no more than 2,400 mg per day
• Maintain adequate intake of dietary potassium-3,500 mg per day.
• Maintain adequate intake of dietary calcium and magnesium for general health.
• Reduce intake of saturated fat and dietary cholesterol.
• Stop smoking. Even if lifestyle modifications alone do not control blood pressure, they may reduce the number and dosage of medications needed to manage it.

Even if lifestyle modifications alone do not control blood pressure, they may reduce the number and dosage of medications needed to manage it.

Weight Reduction
Excess body weight-body mass index (BMI) of 27 or higher-correlates closely with increased blood pressure. Weight reduction of as little as 10 pounds reduces blood pressure in most individuals. Click here for a free evaluation of your weight.

Alcohol Intake
Excessive alcohol intake increases the risk for hypertension and can cause resistance to medications that lower blood pressure. If you drink alcoholic beverages, do so in moderation, defined as 1 oz ethanol (alcohol) for men and ½ oz for women per day. Children, adolescents, and pregnant women should not drink alcohol. Also, alcohol should not be consumed at all in pancreatitis, severe hypertriglyceridemia, porphyria, and some other conditions.

One-half ounce of alcohol is equal to:

• 12 oz beer
• 5 oz wine
• 1 oz 100-proof whiskey

Sodium
According to the National High Blood Pressure Education Program, October 1999, there is a clear link between habitual sodium intake and blood pressure. The average American consumes about 4,000 mg per day. Approximately 75% of sodium is added to food during its processing and manufacturing. Only about 10% comes from the natural content of food. A high sodium intake is usually associated with diets that include a high percentage of calories from processed foods. Diets that have a higher proportion of fruits, vegetables, and legumes are associated with lower blood pressures.

SLIM is the System for Lifestyle Internet Management. It provides everything you need to know about a diet to lower blood pressure, and easy-to-follow steps for making dietary changes. Your diet to lower blood pressure will be based on the calorie level you need to lose weight or to maintain your current weight. It is available to you as a Living Heart Member. Click to learn about Benefits of Membership, Membership Plans, and Steps for Enrollment.

In addition to a diet for lowering blood pressure, you may wish to contact a dietitian for Nutritional Counseling.

If you would like to have a diet to lower blood pressure, click here.