By Lizzie Streit, MS, RDN, LD 

May marks National High Blood Pressure Education Month, bringing the opportunity to discuss hypertension and ways to manage this condition. 

Almost half of American adults have high blood pressure, and it remains a leading risk factor for heart disease. While some factors that increase your risk for high blood pressure are out of your control, others are modifiable. 

Learn more about hypertension and the diet and lifestyle changes that can help prevent and manage this condition. 

What is high blood pressure? 

High blood pressure, also known as hypertension, occurs when the pressure of your blood pushing against your arteries is too high. Over time, this damages arteries and can contribute to heart attack, stroke, kidney damage, and vision loss. 

Normal blood pressure is defined as a systolic reading of less than 120 mm Hg and a diastolic reading of less than 80 mm Hg. According to the American Heart Association, high blood pressure readings are divided into these two categories: 

• Stage 1 Hypertension: 130 to 139 systolic mm Hg or 80 to 89 diastolic mm Hg 

• Stage 2 Hypertension: 140 or higher systolic mm Hg or 90 or higher diastolic mm Hg 

If your doctor diagnoses you with high blood pressure, you will likely receive recommendations on how to manage the condition through prescription medication and lifestyle changes. Always consult with your doctor to figure out the right course of action for you. 

Lifestyle recommendations for high blood pressure 

Some factors that contribute to high blood pressure, such as family history and age, are out of your control. However, poor diet, smoking, alcohol use, and a sedentary lifestyle also increase the risk for blood pressure. These factors are things that you can change to help manage hypertension. 

Getting regular physical activity is beneficial for keeping blood pressure in check. The usual recommendation is to engage in 30 minutes of activity a day on at least 5 days a week. Remember to warm up before exercise and to choose activities appropriate for your fitness level. 

There are also dietary changes you can make to manage blood pressure. These include: 

• Eating a well-balanced diet rich in fruits, vegetables, lean animal and plant proteins, healthy fats like nuts and olive oil, low-fat dairy products, and whole grains. 

• Limiting red meat and other sources of saturated fat, refined sugar and sweets, sugar-sweetened beverages, and alcohol. 

• Increasing intake of potassium-rich foods, such as bananas, tomatoes, avocados, sweet potatoes, and leafy greens. 

• Reducing sodium intake to 1,500 mg per day.  

Cutting back on sodium can be one of the most difficult recommendations to implement. Prepared foods are often high in sodium, making it challenging for those who want the convenience of packaged foods or meal prep services to find options that aren’t packed with salt. 

Fortunately, Healthy For Life Meals offers weight loss meal plans that meet the recommended limit of 1,500 mg of sodium per day! If you want help managing high blood pressure with healthy, low-sodium meals, check out our plans today. 

Note from Healthy For Life Meals: Our menus are packed with foods that support healthy blood pressure. They’re nutritionally balanced, delicious, and best of all — done for you and delivered to your door! Use promo code: TryHFLM to save $10 on your first 7-day order.