Plans for Lowering High Blood Pressure

If you have high blood pressure, your doctor may tell you to make changes to your lifestyle. Change isn't easy. If you want to have the best chance of success, don't try to change everything at once. You are more likely to stick with new habits if you make them one at a time.

Here are things you can do to lower your blood pressure. You can use them to decide where to start. Decide how easy or difficult it would be for you to do each of the things on this list.

Eat less salt

How hard would it be for you to season your food with herbs and spices instead of with salt?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to cook with fresh foods without using salt?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to check food labels and buy foods that are low in salt or salt-free?

• Easy

• Not too hard

• Difficult

• Already do

Exercise

How hard would it be for you to do at least 30 minutes of moderate activity (such as brisk walking, biking or swimming) three to four days a week?

• Easy

• Not too hard

• Difficult

• Already do

Note: You do not have to exercise for 30 minutes at a time. For example, you benefit from walking for 10 minutes in the morning and biking for 20 minutes in the evening. You don't have to run marathons, but the more you exercise, the better.

Lose weight (if you are overweight)

How hard would it be for you to eat smaller portions?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to be more physically active?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to choose foods that are more low-fat and low-calorie?

• Easy

• Not too hard

• Difficult

• Already do

Limit alcohol

How hard would it be for you to have two drinks or less a day if you are a man?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to have one drink or less a day if you are a woman?

• Easy

• Not too hard

• Difficult

• Already do

How hard would it be for you to drink alcohol-free beverages, such as ginger ale or sparkling water?

• Easy

• Not too hard

• Difficult

• Already do

Now that you've answered the questions, look at your answers. Find out which categories you have marked Easy or Not too hard. You will probably have the most success making changes in these areas first. Once you feel comfortable with one change, try adding another.

Change is difficult, especially after a lifetime of doing things your way. But each of these changes will help you feel better. For example, improving your diet can give you more energy. Losing weight will make your clothes fit better. If that isn't enough, lowering your blood pressure can help you live longer so that you can see your grandkids grow up.