Keeping a Healthy Weight When You Have High Blood Pressure: Brief Version
Having a healthy weight can help your high blood pressure.
It's a good idea to lose 1 or 2 pounds a week until you get to a healthy weight. A total weight loss of even just 5 or 10 pounds can make a big difference in your blood pressure.
You can make changes in what you eat. And you can eat smaller servings of some foods. Ask your provider about the DASH diet. It helps you:
- Eat less fat, cholesterol, red meat, sweets, and salt.
- Eat more fruits, vegetables, whole grains, and other low-fat foods.
Here are some guidelines for healthy serving sizes:
- 1 cup of grains is about the size of your fist.
- 3 to 4 ounces of meat is the size of a deck of cards or the palm of your hand.
- 1 and 1/2 ounces of low-fat or fat-free cheese equals 4 stacked dice.
- 1 tablespoon is about the size of you thumb.
- 1 teaspoon is about the size of the tip of your thumb.
Look for healthy heart cookbooks like The American Heart Association Low-Salt Cookbook.
Getting regular exercise will also help you lose weight. Your healthcare provider will tell you what kind of exercise is healthy for you.
You may want to find out about:
- Weight-loss classes and support groups.
- Counseling about eating right.
Here are other ways to help keep healthy.
- Always take your high blood pressure medicine.
- If you smoke, get help to quit smoking.
- Learn to use deep breathing and relaxation to lower any stress you may have.
- Check your blood pressure often.
Developed by RelayHealth.
Adult Advisor 2012.1 published by RelayHealth.
Last modified: 2011-02-13
Last reviewed: 2011-04-18
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
© 2012 RelayHealth and/or its affiliates. All rights reserved.
