| The following strategies may help to prevent high | | | | hundreds of time a night, snore loudly and suffer |
| blood pressure and organ damage it may cause. | | | | from daytime sleepiness. Sleep apnea is linked with |
| Decrease salt (sodium) intake: Read food labels so | | | | high blood pressure. |
| you know the salt content before you buy a product | | | | Reduce alcohol consumption: Most men with high |
| in the grocery store. | | | | blood pressure shouldn't drink more than two drinks |
| Cut back on frozen dinners, pizza, canned soups, | | | | per day, and women shouldn't have more than one |
| broths and salad dressings, which are high in sodium. | | | | alcoholic drink per day. A drink is equal to 12 ounces |
| Eat more vegetables that are fresh, frozen without | | | | of beer, five ounces of wine or one and a half |
| sauce or canned with no salt. Salt substitutes may | | | | ounces of 80 proof liquor, |
| work for you, but check with your health care | | | | Talk to your doctor. You and your doctor can |
| professional, as they can be harmful if you have | | | | determine your target weight and the best way to |
| certain medical problems. | | | | achieve it. |
| Increase dietary potassium: an analysis of several | | | | Avoid questionable products. Don't be lured by |
| studies indicates that potassium can reduce blood | | | | promises of easy fixes with over-the-counter diet |
| pressure. Bananas are naturally high in potassium and | | | | products or supplements that can actually harm you, |
| the mineral can also be purchased in supplement | | | | such as those containing ephedra. |
| form. For people with blood pressure values above | | | | Don't use any tobacco. That includes pipes, cigars, |
| optimal levels, NHBPEP recommends increasing your | | | | chewing tobacco and other forms of tobacco, not |
| dietary potassium intake to more than 3,500 mg per | | | | just cigarettes. The combination of high blood |
| day - especially important if you have a high sodium | | | | pressure and tobacco use increases your risk of |
| intake. | | | | having a heart attack or stroke. Once you stop |
| If you drink alcohol, do it in moderation. If you have | | | | smoking, your blood pressure may drop by a few |
| no more than 2 drinks a day, your risk of high blood | | | | points. Although that might not seem like much, you'll |
| pressure is low. | | | | also reap the other health benefits of stopping, such |
| Other things too may help prevent hypertension, like | | | | as reducing your risk of lung cancer. |
| calcium, potassium, fish oils, magnesium and stress | | | | Reduce your stressors. Once you know what's |
| management. | | | | causing you stress, see which stressors you can |
| Set aside some time every day to relax. Stress can | | | | eliminate or reduce. For instance, if you typically say |
| cause blood pressure to rise - in the short-term, at | | | | yes to each favor asked of you, start saying no to |
| least. | | | | some requests. If you get stuck putting in overtime |
| Lose weight: Losing just 10 pounds can help lower | | | | every day, talk to your supervisor about a more |
| your blood pressure. Some obese people also have | | | | balanced workload. |
| sleep apnea, in which they stop breathing dozens or | | | | |