LIFESTYLE CHANGES TO REDUCE BLOOD PRESSURE

Do you have high blood pressure, but don’t know what to do to lower it? The information
provided below should help get your blood pressure to a healthy level. First, refer to the table
below to see where your blood pressure falls. Second, take a look at the listed lifestyle
modifications that you can make to lower your blood pressure and to live a healthier life!

CLASSIFICATION OF BLOOD PRESSURE (BP)*

Category SBP mmHG DBP mmHG
Normal <120 and <80
Prehypertension 120-139 or 80-89
Hypertension, Stage 1 140-159 or 90-99
Hypertension, Stage 2 >160 or >100
*Key: SBP = Systolic Blood Pressure, DBP = Diastolic Blood Pressure
Source: US Department of Health and Human Services, National Institutes of Health, National Heart, Lung, and
Blood Institute, National High Blood Pressure Education Program; NIH Publication No. 03-5231, May 2003

Weight Reduction
 A normal body weight is identified by a body mass index (BMI) under 25
 Maintaining a normal body weight helps keep blood pressure in a healthy range
 High blood pressure (HBP) increases your risk of developing heart disease
 Being overweight or obese increases the risk of developing HBP and diabetes and having
high blood cholesterol which are risk factors for heart disease
 Please look at the chart below to determine your BMI before creating a weight loss plan

BODY MASS INDEX CHART

Weight in Pounds
5’0” 97 102 107 112 118 123 128 133 138 143 148 153 179 204
5’1” 100 106 111 116 122 127 132 137 143 148 153 158 185 211
5’2” 104 109 115 120 126 131 136 142 147 153 158 164 191 218
5’3” 107 113 118 124 130 135 141 146 152 158 163 169 197 225
5’4” 110 116 122 128 134 140 145 151 157 163 169 174 204 232
5’5” 114 120 126 132 138 144 150 156 162 168 174 180 210 240
Height

5’6” 118 124 130 136 142 148 155 161 167 173 179 186 216 247
5’7” 121 127 134 140 146 153 159 166 172 178 185 191 223 255
5’8” 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5’9” 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5’10” 132 139 146 153 160 167 174 181 188 195 202 207 243 278
5’11” 136 143 150 157 165 172 179 186 193 200 208 215 250 286
6’0” 140 147 154 162 169 177 184 191 199 206 213 221 258 294
6’1” 144 151 159 166 174 182 189 197 204 212 219 227 265 302

BMI 19 20 21 22 23 24 25 26 27 28 29 30 35 40
Normal Overweight Obese
*Source: National Heart, Lung and Blood Institute
Low-Salt Diet
 Low-salt (sodium) eating plans, such as the DASH Diet (see below), are most effective at
reducing blood pressure because they limit sodium intake to 1,500mg per day
 Foods high in sodium include fast foods, canned foods, and processed foods
 To reduce sodium intake, consume fewer restaurant and processed foods as well as opt for
more home-cooked meals

DASH (Dietary Approaches to Stop Hypertension) Diet

 The DASH diet consists of:
o Eating mostly whole grains
o 8 to 10 servings of fruits and vegetables
o 3 low-fat dairy products
 Limits sodium, saturated fat, and cholesterol
 Emphasizes nutrients that help reduce blood pressure (minerals,
protein, and fiber)
 For more information on the DASH Diet, please visit:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Daily Physical Activity

• Staying active can help you lose or maintain a healthy weight and
make your heart stronger, which helps reduce blood pressure
• Regular, moderately-intense physical activity for at least 30 minutes
per day for 5 or more days per week is recommended
• Even a brisk walk several days per week to raise your heart rate is
beneficial for your blood pressure and overall health

Moderate Alcohol Consumption

 Drinking alcohol can increase blood pressure above healthy levels
 Prolonged heavy drinking (>3 drinks) can cause long-term
increases in blood pressure, which puts stress on the heart
 Men are encouraged to have no more than 2 drinks per day
 Women and lighter weight people should have no more than
1 drink per day
 Heavy drinkers who reduce their alcohol intake can greatly
lower their blood pressure