High blood pressure, also called hypertension, is a major risk factor for heart and kidney diseases and stroke.

About 1 in every 4 American adults has high blood pressure. High blood pressure is especially dangerous because it often gives no warning signs or symptoms. Fortunately, you can find out if you have high blood pressure by having your blood pressure checked regularly. If it is high, you can take steps to lower it. Just as important, if your blood pressure is normal, you can learn how to keep it from becoming high.

How Can I Prevent High Blood Pressure?

You can prevent high blood pressure by:

• Maintaining a healthy weight. Lose weight if you are overweight.
• Exercising more.
• Eating foods low in salt
• Drinking alcoholic beverages in moderation, if you drink at all.

These rules are also recommended for treating high blood pressure, although medicine is often added as part of the treatment.

How Is Blood Pressure Related to Weight?

As your body weight increases, your blood pressure rises. In fact, being overweight can make you two to six times more likely to develop high blood pressure than if you are at your desirable weight. You can reduce your risk of high blood pressure by losing weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure.

How Can I Lose Weight?

To lose weight, you need to eat fewer calories than you burn. But don't go on a crash diet to see how quickly you can lose those pounds. The healthiest and longest-lasting weight loss happens when you do it slowly, losing 1/2 to 1 pound a week. By cutting back by 500 calories/day, by eating less and being more physically active, you can lose about one pound in a week.

Here are some tips to help you lose weight and get on the road to healthy eating:

• Choose foods low in calories and fat. Naturally, choosing low-calorie foods cuts calories. But did you know that choosing foods low in fat also cuts calories? Fat is a concentrated source of calories, so eating fewer fatty foods will reduce calorie intake. Some examples of fatty foods to cut down on are: butter, margarine, regular salad dressings, fatty meats, skin of poultry, fried foods, whole-milk dairy foods like cheese, cookies, cakes, and snacks.
• Choose foods high in starch and fiber. Foods high in starch and fiber, like fruits, vegetables, dry peas and beans, as well as whole-grain cereals, pasta, rice and breads, are excellent substitutes for high fat foods. They are lower in calories than foods high in fat and are also good sources of vitamins and minerals.
• Limit serving size. To lose weight, it's not just the type of foods you eat that's important, but also the amount. To take in fewer calories, you need to limit your portion sizes. Try especially to take smaller helpings of high calorie foods like high fat meats and cheeses. And try not to go back for seconds.
• Keep a food diary. Keep track of what you eat, when you eat and why, by writing it down. Note whether you snack on high fat foods in front of the television, or if you skip breakfast and then eat a large lunch. Once you see your habits, you can set goals for yourself.
• Exercise. Another important ingredient to losing weight is increasing physical activity. Cutting down on fat and calories combined with regular physical activity can help you lose more weight and keep it off longer than only eating less or only exercising. Exercise can also lower blood pressure. People who are physically active have a lower risk of getting high blood pressure -- 20%-50% lower -- than people who are not active. You don't have to be a marathon runner to benefit from physical activity. Even light activities, if done daily, can help lower your risk of heart disease. Take the stairs instead of the elevator, or park farther away from the entrance so that you have to walk farther.

How Can I Reduce My Intake of Salt?

Americans eat more salt and other forms of sodium than they need. Often, when people with high blood pressure cut back on salt, their blood pressure falls. Cutting back on salt also prevents blood pressure from rising. Some people, like blacks and the elderly, are more affected by sodium than others. Since there's really no practical way to predict exactly who will be affected by sodium, it makes sense for everyone to limit intake of salt to help prevent high blood pressure.

All Americans, especially people with high blood pressure, should eat no more than about 6 grams of salt a day, which equals about 2,400 milligrams of sodium. That's about 1 teaspoon of table salt. But remember to keep track of ALL salt eaten -- including that in processed foods and salt added during cooking or at the table.

You can teach your taste buds to enjoy less salty foods. Here are a few tips:

• Check food labels for the amount of sodium in foods. Choose those lower in sodium most of the time. Look for products that say "sodium free," "very low sodium," "low sodium," "light in sodium," "reduced or less sodium" or "unsalted," especially on cans, boxes, bottles, and bags.
• Buy foods that are fresh, plain frozen, or canned with "no salt added." Use fresh poultry, fish and lean meat, rather than canned or processed types.
• Use herbs, spices, and salt-free seasoning blends in cooking instead of salt.
• Cook rice, pasta and hot cereals without salt. Cut back on instant or flavored rice, pasta and cereal mixes because they usually have added salt.
• Rinse canned foods like tuna to remove some sodium.

How Much Alcohol Can I Drink if I Have High Blood Pressure?

Drinking too much alcohol can raise your blood pressure. It may also lead to the development of high blood pressure. So to help prevent high blood pressure, if you drink alcohol, limit how much you drink to no more than two drinks a day. The "Dietary Guidelines for Americans" recommend that for overall health, women should limit their alcohol to no more than one drink a day.

This is what counts as a drink:

• 1 1/2 ounces of 80-proof or 1 ounce of 100-proof whiskey
• 5 ounces of wine
• 12 ounces of beer (regular or light)

You may have heard that some alcohol is good for your heart. Some news reports suggest that people who consume a drink or two a day have lower blood pressure and live longer than those who consume excessive amounts of alcohol. Others note that wine raises the "good" (HDL) blood cholesterol that prevents the build-up of fats in the arteries.

While these news stories may be correct they don't tell the whole story: too much alcohol contributes to a host of other health problems, such as motor vehicle accidents, diseases of the liver and pancreas, damage to the brain and heart, an increased risk of many cancers, and fetal alcohol syndrome. Alcohol is also high in calories. So you should limit how much you drink.

Should I Take Dietary Supplements?

Other things, like dietary supplements, may also help prevent high blood pressure. Here's a roundup of what's being said about them.

• Potassium. Eating foods rich in potassium will help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary. Many fruits, vegetables, dairy foods and fish are good sources of potassium.
• Calcium. Populations with low calcium intakes have high rates of high blood pressure. However, it has not been proven that taking calcium tablets will prevent high blood pressure. But it is important to be sure to get at least the recommended amount of calcium -- 800 milligrams per day for adults (pregnant and breastfeeding women need more) -- from the foods you eat. Dairy foods like low-fat selections of milk, yogurt and cheese are good sources of calcium. Low-fat and nonfat dairy products have even more calcium than the high-fat types.
• Magnesium. A diet low in magnesium may make your blood pressure rise. But doctors don't recommend taking extra magnesium to help prevent high blood pressure -- the amount you get in a healthy diet is enough. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans.
• Fish oils. A type of fat called "omega-3 fatty acids" is found in fatty fish like mackerel and salmon. Large amounts of fish oils may help reduce high blood pressure, but their role in prevention is unclear. Taking fish oil pills is not recommended because high doses can cause unpleasant side effects. The pills are also high in fat and calories. Of course, most fish, if not fried or made with added fat, is low in saturated fat and calories and can be eaten often.

Should I Limit Caffeine Intake if I am Worried About My Blood Pressure?

The caffeine in drinks like coffee, tea and sodas may cause blood pressure to go up, but only temporarily. In a short time your blood pressure will go back down. Unless you are sensitive to caffeine and your blood pressure does not go down, you do not have to limit caffeine to avoid developing high blood pressure.

Can Stress Affect Blood Pressure?

Yes. Stress can make blood pressure go up for a while and over time may contribute to the cause of high blood pressure. There are many steps you can take to reduce your stress. The article on easing stress will get you started.

Next: Ease Stress >