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-High blood pressure (HBP) or hypertension means high pressure (tension) in the arteries. Arteries
are vessels that carry blood from the pumping heart to all the tissues and organs of the body. High
blood pressure does not mean excessive emotional tension, although emotional tension and stress
can temporarily increase blood pressure. Normal blood pressure is below 120/80; blood pressure
between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is
considered high.



Normal <120 and <80
Prehypertension 120 – 139 or 80 – 89
Stage 1 140 – 159 or 90 – 99
Stage 2 ≥160 or ≤100


Hypertension Prevention include maintaining a healthy weight; being physically active; following a
healthy eating plan, that emphasizes fruits, vegetables, and low fat dairy foods; choosing and
preparing foods with less salt and sodium; and, if you drink alcoholic beverages, drinking in
moderation. In this website, you will learn more about healthy lifestyle habits for hypertension

Step 1: Following a Healthy Eating Pattern

Research has shown that following a healthy eating plan can both reduce the risk of developing high
blood pressure and lower an already elevated blood pressure.

Step 2: Reducing Salt and Sodium in Your Diet

A key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more
salt than they need. The current recommendation is to consume less than 2.4 grams (2,400
milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6
grams include ALL salt and sodium consumed, including that used in cooking and at the table. For
someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent
research has shown that people consuming diets of 1,500 mg of sodium had even better blood
pressure lowering benefits. These lower-sodium diets also can keep blood pressure from rising and
help blood pressure medicines work better.

Step 3: Maintaining a Healthy Weight

Being overweight increases your risk of developing high blood pressure. In fact, blood pressure rises
as body weight increases. Losing even 10 pounds can lower blood pressure — and it has the
greatest effect for those who are overweight and already have hypertension.

Step 4: Being Physically Active

Being physically active is one of the most important steps you can take to prevent or control high
blood pressure. It also helps reduce your risk of heart disease. It doesn't take a lot of effort to become
physically active.

Step 5: Limiting Alcohol Intake and quitting smoking

Drinking too much alcohol and smoking can raise blood pressure. It also can harm the liver, brain,
and heart. Alcoholic drinks also contain calories, which matter if you are trying to lose weight. If you
drink alcoholic beverages, have only a moderate amount — one drink a day for women; two drinks a
day for men.


• Heart attack or stroke. High blood pressure can cause hardening and thickening of the arteries
(atherosclerosis), which can lead to a heart attack, stroke or other complications.
• Aneurysm. Increased blood pressure can cause your blood vessels to weaken and bulge, forming
an aneurysm. If an aneurysm ruptures, it can be life-threatening.
• Heart failure. To pump blood against the higher pressure in your vessels, your heart muscle
thickens. Eventually, the thickened muscle may have a hard time pumping enough blood to meet
your body's needs, which can lead to heart failure.
• Weakened and narrowed blood vessels in your kidneys. This can prevent these organs from
functioning normally.
• Thickened, narrowed or torn blood vessels in the eyes. This can result in vision loss.
• Metabolic syndrome. This syndrome is a cluster of disorders of your body's metabolism —
including increased waist circumference, high triglycerides, low high-density lipoprotein (HDL), or
"good," cholesterol, high blood pressure, and high insulin levels. If you have high blood pressure,
you're more likely to have other components of metabolic syndrome. The more components you
have, the greater your risk of developing diabetes, heart disease or stroke.
• Trouble with memory or understanding. Uncontrolled high blood pressure also may affect your
ability to think, remember and learn. Trouble with memory or understanding concepts is more
common in people who have high blood pressure.


These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them
altogether, or choose low-sodium varieties.

• Sauces: Soy sauce, steak sauce, salad dressing, baking powder, baking soda, barbecue
sauce, catsup, garlic salt, mustard, onion salt, seasoned salts like lemon pepper, bouillon
cubes, meat tenderizer, and monosodium glutamate (MSG).
• Meats: Hogmaws, ribs, and chitterlings, smoked or cured meats (containing sodium-nitrite)
such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage.
• Soup: Regular canned soups, instant soups.
• Salted Snacks: Tortilla chips, corn chips, peanuts, pretzels, pork rinds.
• Pickled Food: Herring, pickles, relish, olives, or sauerkraut.
• Dairy: Most cheese spreads and cheeses.
• Cereals: Regular ready to eat cold cereals, instant hot cereals.
• Ready-to-Eat: Quick cook rice, instant noodles, boxed mixes like rice, scalloped potatoes,
macaroni and cheese, and some frozen dinners, pot pies and pizza.
• Fats: Butter, fatback, and salt pork.
• Drinks: saccharin-flavored soda, club soda.