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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 fat (especially 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.

It is advisable to repeat the measurement up to three times in a row (with a pause of few minutes in between) to establish a correct value.What can I do to control my blood pressure? It is also important to note that blood pressure values may be affected by adrenaline, emotions, exercise, sleep patterns and digestion so make sure you pick a good time to do the screening, or otherwise your measurements will not be accurate. Usually highest reading will be observed in the morning, while lowest readings will be observed in the evening or during the night, when body is at rest. Consecutive measurement will show a circadian rhythm over a 24-hour period. It is normal that blood pressure fluctuates during the day. Periodic checks can be done at home, using an appropriate and certified monitor, or by regular check-ups with your personal doctor. It is advisable to regularly monitor blood pressure values in order to detect any deviations early. Check out the blood pressure charts below to find out whether your values are within normal limits or try out our tool to help you evaluate your blood pressure figures more accurately.