Avoid unhealthy coping mechanisms such as smoking, alcohol use, poor food choices, not being active, and watching too much television. Research suggests that the way in which you manage your stress is very important. Too much stress may increase your blood pressure.

Find healthy ways to manage your stress.

Limit yourself to small amounts, pace yourself and drink plenty of water in between. If you don't smoke, minimize exposure to secondhand smoke. If you smoke, speak to your doctor or healthcare provider about quitting. If you are overweight, losing even 5% to 10% of your weight can help to reduce your blood pressure as well as decrease your chances of having a stroke or heart attack.

Achieve and maintain a healthy body weight.

Speak to your healthcare provider before starting a physical activity program.

Be physically active for at least 150 minutes per week doing moderate- to vigorous-intensity aerobic physical activity, in bouts of 10 minutes or more.

Get tips on healthy eating and learn more about the DASH eating plan, which can help lower your high blood pressure and the Mediterranean diet.

Eat a healthy, balanced diet that is lower in salt and saturated fat.

Eat foods high in potassium such as fresh fruits, vegetables, low-fat dairy foods, beans and lentils - unless you are taking a medication that interacts with potassium.

If you have high blood pressure, the recommendation is to eat less than 2000 mg of sodium per day. Heart & Stroke recommends that Canadians eat less than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day total from processed foods and salt added during food preparation and at the table.

Also try to limit your use of salt in cooking and at the table. This includes fast foods, prepared meals, processed meats (such as hot dogs and lunch meats), canned and dried soups, bottled dressing, packaged sauces, condiments and salty snacks. High sources of sodium are found in highly processed foods. Follow these links to more information about medications for hypertension and heart disease or hypertension and stroke. If your doctor has prescribed medication for hypertension, take it as directed.Have your blood pressure checked regularly as recommended by your healthcare provider.Throughout a woman’s life, factors like pregnancy, birth control and menopause can increase the risk of developing high blood pressure. Other factors, such as diet, exercise and smoking can be addressed through lifestyle changes to reduce your risk for high blood pressure.Īfter 65, women are more likely than men to get high blood pressure. You can't control some risk factors, such as age, ethnicity and gender.

High blood pressure can be caused by many factors. Heavy alcohol useWhat can I do to control my blood pressure?

Printable blood pressure chart by age