Your 

Blood Pressure

Lowering

Guide to

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute
Your 

Guide to Lowering

Blood Pressure

2

What Are High Blood Pressure and Prehypertension?

Blood pressure is the force of blood against the walls of arteries. Blood pressure rises 

and falls throughout the day. When blood pressure stays elevated over time, it’s called

high blood pressure.

The medical term for high blood pressure is hypertension. High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening

of the arteries). It increases the risk of heart disease (see box 1) and stroke, which are the

first- and third-leading causes of death among Americans. High blood pressure also can

result in other conditions, such as congestive heart failure, kidney disease, and blindness.

A blood pressure level of 140/90 mmHg or higher is considered high. About two-thirds

of people over age 65 have high blood pressure. If your blood pressure is between 

120/80 mmHg and 139/89 mmHg, then you have prehypertension. This means that you

don’t have high blood pressure now but are likely to develop it in the future unless you

adopt the healthy lifestyle changes described in this brochure. (See box 2.)

People who do not have high blood pressure at age 55 face a 90 percent chance of 

developing it during their lifetimes. So high blood pressure is a condition that most 

people will have at some point in their lives.

Both numbers in a blood pressure test are important, but for people who are age 50 

or older, systolic pressure gives the most accurate diagnosis of high blood pressure.

Systolic pressure is the top number in a blood pressure reading. It is high if it is 

140 mmHg or above. 

Risk Factors for Heart Disease

Risk factors are conditions or behaviors that increase your chances of developing a disease. When you have

more than one risk factor for heart disease, your risk of developing heart disease greatly multiplies. So if

you have high blood pressure, you need to take action. Fortunately, you can control most heart disease 

risk factors.

Risk factors you can control: Risk factors beyond your control:

• High blood pressure • Age (55 or older for men; 65 or older for women)

• Abnormal cholesterol • Family history of early heart disease (having a father or 

•Tobacco use brother diagnosed with heart disease before age 55 or 

• Diabetes having a mother or sister diagnosed before age 65)

• Overweight

• Physical inactivity

box 1
How Can You Prevent or Control High Blood Pressure?

If you have high blood pressure, you and your health care provider need to work together as

a team to reduce it. The two of you need to agree on your blood pressure goal. Together, you

should come up with a plan and timetable for reaching your goal.

Blood pressure is usually measured in millimeters of mercury (mmHg) and is recorded as

two numbers—systolic pressure (as the heart beats) “over” diastolic pressure (as the heart

relaxes between beats)—for example, 130/80 mmHg. Ask your doctor to write down for

you your blood pressure numbers and your blood pressure goal level.

Monitoring your blood pressure at home between visits to your doctor can be helpful.

You also may want to bring a family member with you when you visit your doctor.

Having a family member who knows that you have high blood pressure and who understands what you need to do to lower your blood pressure often makes it easier to make

the changes that will help you reach your goal.

The steps listed in this brochure will help lower your blood pressure. If you have normal

blood pressure or prehypertension, following these steps will help prevent you from

developing high blood pressure. If you have high blood pressure, following these steps

will help you control your blood pressure.

This brochure is designed to help you adopt a healthier lifestyle and remember to take

prescribed blood pressure-lowering drugs. Following the steps described will help you

prevent and control high blood pressure. While you read them, think to yourself . . .

“I Can Do It!”

3

Blood Pressure Levels for Adults

Systolic† Diastolic†

Category (mmHg)‡ (mmHg)‡ Result

Good for you!

Your blood pressure could

be a problem. Make

changes in what you eat

and drink, be physically

active, and lose extra

weight. If you also have

diabetes, see your doctor.

You have high blood pressure. Ask your doctor or

nurse how to control it.

box 2

Normal

Prehypertension

Hypertension

less than 120 and

120–139 or

140 or higher or

less than 80

80–89

90 or higher

* For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness. Source: The Seventh 

Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure; NIH Publication No. 03-5230,

National High Blood Pressure Education Program, May 2003. 

† If systolic and diastolic pressures fall into different categories, overall status is the higher category.

‡ Millimeters of mercury.

Hypertension can

almost always be 

prevented, so these

steps are very important

even if you do not have

high blood pressure.

• Maintain a healthy 

weight.

• Be physically 

active. 

• Follow a healthy 

eating plan. 

• Eat foods with 

less sodium (salt).

• Drink alcohol only 

in moderation.

• Take prescribed 

drugs as directed.

*
Being overweight or obese increases your risk of developing high blood pressure. In fact,

your blood pressure rises as your body weight increases. Losing even 10 pounds can

lower your blood pressure—and losing weight has the biggest effect on those who are

overweight and already have hypertension.

Overweight and obesity are also risk factors for heart disease. And being overweight or

obese increases your chances of developing high blood cholesterol and diabetes—two

more risk factors for heart disease.

Two key measures are used to determine if someone is overweight or obese. These are

body mass index, or BMI, and waist circumference.

BMI is a measure of your weight relative to your height. It gives an approximation of

total body fat—and that’s what increases the risk of diseases that are related to being

overweight.

But BMI alone does not determine risk. For example, in someone who is very muscular

or who has swelling from fluid retention (called edema), BMI may overestimate body fat.

BMI may underestimate body fat in older persons or those losing muscle.

That’s why waist measurement is often checked as well. Another reason is that too much

body fat in the stomach area also increases disease risk. A waist measurement of more

than 35 inches in women and more than 40 inches in men is considered high.

Check the chart in box 3 for your approximate BMI value. Check box 4 to see if you are

at a normal weight, overweight, or obese. Overweight is defined as a BMI of 25 to 29.9;

obesity is defined as a BMI equal to or greater than 30.

If you fall in the obese range according to the guidelines in box 4, you are at increased

risk for heart disease and need to lose weight. You also should lose weight if you are

overweight and have two or more heart disease risk factors. (See box 1.) If you fall in the

normal weight range or are overweight but do not need to lose pounds, you still should

be careful not to gain weight.

4

Finding YOUR Target Weight

Lower Your

Blood Pressure

by Aiming for aHealthy Weight
If you need to lose weight, it’s important to do so slowly. Lose no more than 1/2 pound 

to 2 pounds a week. Begin with a goal of losing 10 percent of your current weight. This 

is the healthiest way to lose weight and offers the best chance of long-term success.

There’s no magic formula for weight loss. You have to eat fewer calories than you use up

in daily activities. Just how many calories you burn daily depends on factors such as your

body size and how physically active you are. (See box 5.)

One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 

calories a day less or burn 500 calories a day more than you usually do. It’s best to 

work out some combination of both eating less and being more physically active.

5

Body Mass Index

Here is a chart for men and women that gives BMI for various heights and weights.* To use the chart, find your height

in the left-hand column labeled Height. Move across to your body weight. The number at the top of the column is the

BMI for your height and weight.

box 3

100

107

115

122

130

138

146

154

163

172

105

112

120

128

136

144

153

162

171

180

110

118

126

134

142

151

160

169

179

189

115

123

131

140

148

158

167

177

186

197

119

128

136

145

155

164

174

184

194

205

124

133

142

151

161

171

181

191

202

213

129

138

147

157

167

177

188

199

210

221

134

143

153

163

173

184

195

206

218

230

138

148

158

169

179

190

202

213

225

238

143

153

164

174

186

197

209

221

233

246

148

158

169

180

192

203

216

228

241

254

4′ 10′′

5′ 0′′

5′ 2′′

5′ 4′′

5′ 6′′

5′ 8′′

5′ 10′′

6′ 0′′

6′ 2′′

6′ 4′′

BMI 21 22 23 24 25 26 27 28 29 30 31

Height 

(feet and 

inches) Body Weight (pounds) 

* Weight is measured with underwear but no shoes.
6

What Does Your BMI Mean?

Category BMI Result

Good for you!

Try not to gain weight.

Do not gain any weight, especially if your waist

measurement is high. You need to lose weight if 

you have two or more risk factors for heart disease. 

(See box 1.)

You need to lose weight. Lose weight slowly—

about 1/2 pound to 2 pounds a week. See your 

doctor or a registered dietitian if you need help. 

box 4

Normal weight

Overweight

Obese

18.5–24.9

25–29.9

30 or greater

Source: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report; NIH

Publication No. 98-4083, National Heart, Lung, and Blood Institute, in cooperation with the National Institute of Diabetes and Digestive and

Kidney Diseases, National Institutes of Health, June 1998.

And remember to be aware of serving sizes. It’s not only what you eat that adds calories,

but also how much. 

As you lose weight, be sure to follow a healthy eating plan that includes a variety of

foods. A good plan to follow is the one given in box 6. Some tips to make the plan lower

in calories appear in box 8.
7

Being physically active is one of the most important things you can do to prevent or 

control high blood pressure. It also helps to reduce your risk of heart disease.

It doesn’t take a lot of effort to become physically active. All you need is 30 minutes 

of moderate-level physical activity on most days of the week. Examples of such activities

are brisk walking, bicycling, raking leaves, and gardening. For more examples, see box 5.

You can even divide the 30 minutes into shorter periods of at least 10 minutes each. 

For instance: Use stairs instead of an elevator, get off a bus one or two stops early, or

park your car at the far end of the lot at work. If you already engage in 30 minutes of

moderate-level physical activity a day, you can get added benefits by doing more. Engage

in a moderate-level activity for a longer period each day or engage in a more vigorous 

activity.

Most people don’t need to see a doctor before they start a moderate-level physical 

activity. You should check first with your doctor if you have heart trouble or have had 

a heart attack, if you’re over age 50 and are not used to moderate-level physical activity,

if you have a family history of heart disease at an early age, or if you have any other 

serious health problem.

Examples of Moderate-Level Physical Activities

Common Chores Sporting Activities 

Playing volleyball for 45–60 minutes

Playing touch football for 45 minutes

Walking 2 miles in 30 minutes (1 mile in 15 minutes)

Shooting baskets for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Performing water aerobics for 30 minutes

Swimming laps for 20 minutes

Playing basketball for 15–20 minutes

Jumping rope for 15 minutes 

Running 1 1/2 miles in 15 minutes (1 mile in 

10 minutes) 

box 5

Washing and waxing a car for 45–60 minutes 

Washing windows or floors for 45–60 

minutes 

Gardening for 30–45 minutes

Wheeling self in wheelchair for 30–40 

minutes

Pushing a stroller 1 1/2 miles in 30 minutes

Raking leaves for 30 minutes

Shoveling snow for 15 minutes

Stair walking for 15 minutes

Lower Your 

Blood Pressure

by Being Active
What you eat affects your chances of getting high blood pressure. A healthy eating plan

can both reduce the risk of developing high blood pressure and lower a blood pressure

that is already too high.

For an overall eating plan, consider DASH, which stands for “Dietary Approaches to

Stop Hypertension.” You can reduce your blood pressure by eating foods that are low in

saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and lowfat dairy

foods. The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low

amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium,

calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and 

sodium also can reduce blood pressure.

Box 6 gives the servings and food groups for the DASH eating plan. The number of 

servings that is right for you may vary, depending on your caloric need.

The DASH eating plan has more daily servings of fruits, vegetables, and grains than 

you may be used to eating. Those foods are high in fiber, and eating more of them may

temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually

increase your servings of fruits, vegetables, and grains. Box 7 offers some tips on how to

adopt the DASH eating plan.

A good way to change to the DASH eating plan is to keep a diary of your current eating

habits. Write down what you eat, how much, when, and why. Note whether you snack

on high-fat foods while watching television or if you skip breakfast and eat a big lunch.

Do this for several days. You’ll be able to see where you can start making changes.

If you’re trying to lose weight, you should choose an eating plan that is lower in calories.

You can still use the DASH eating plan, but follow it at a lower calorie level. (See box 8.)

Again, a food diary can be helpful. It can tell you if there are certain times that you eat but

aren’t really hungry or when you can substitute low-calorie foods for high-calorie foods.

8

Lower Your

Blood Pressure

byEating Right
9

The DASH Eating Plan box 6

Grains and grain

products

Vegetables

Fruits

Lowfat or fat free

dairy foods

Lean meats, 

poultry, and fish

Nuts, seeds, and 

dry beans

Fats and oils†

Sweets

7–8

4–5

4–5

2–3

2 or fewer

4–5 per week

2–3

5 per week

1 slice bread

1 cup ready-to-eat cereal*

1/2 cup cooked rice, pasta, or cereal

1 cup raw leafy vegetable

1/2 cup cooked vegetable

6 ounces vegetable juice

1 medium fruit

1/4 cup dried fruit 1/2 cup fresh, frozen, or canned fruit

6 ounces fruit juice

8 ounces milk

1 cup yogurt

1 1/2 ounces cheese

3 ounces cooked lean meat, 

skinless poultry, or fish

1/3 cup or 1 1/2 ounces nuts

1 tablespoon or 1/2 ounce seeds 1/2 cup cooked dry beans

1 teaspoon soft margarine

1 tablespoon lowfat mayonnaise

2 tablespoons light salad dressing

1 teaspoon vegetable oil

1 tablespoon sugar

1 tablespoon jelly or jam

1/2 ounce jelly beans

8 ounces lemonade

* Serving sizes vary between 1/2 cup and 1 1/4 cups. Check the product’s nutrition label.

† Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving, 1 tablespoon 

of lowfat salad dressing equals 1/2 serving, and 1 tablespoon of fat free salad dressing equals 0 servings.

The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a

food group may vary from those listed, depending upon your caloric needs.

Daily Servings 

Food Group (except as noted) Serving Sizes
1 0

Tips on Switching to the DASH Eating Plan

• Change gradually. Add a vegetable or fruit serving at lunch and dinner.

• Use only half the butter or margarine you do now.

• If you have trouble digesting dairy products, try lactase enzyme pills or drops—they’re available 

at drugstores and groceries. Or buy lactose-free milk or milk with lactase enzyme added to it.

• Get added nutrients such as the B vitamins by choosing whole grain foods, including whole 

wheat bread or whole grain cereals.

• Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add 

fruits as snacks.

• Treat meat as one part of the meal, instead of the focus. Try casseroles, pasta, and stir-fry dishes.

Have two or more meatless meals a week.

• Use fruits or lowfat foods as desserts and snacks.

box 7
1 1

How To Lose Weight on the DASH Eating Plan

The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods

such as fruits and vegetables. You can make it lower in calories by replacing high-calorie foods

with more fruits and vegetables—and that also will make it easier for you to reach your DASH 

eating plan goals. Here are some examples:

To increase fruits:

• Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.

• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables:

• Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and 

a 1/2 cup serving of spinach. You’ll save more than 200 calories.

• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw 

vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase lowfat or fat free dairy products:

• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll 

save about 110 calories.

And don’t forget these calorie-saving tips:

• Use lowfat or fat free condiments, such as fat free salad dressings.

• Eat smaller portions—cut back gradually.

• Choose lowfat or fat free dairy products to reduce total fat intake.

• Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are 

not always lower in calories than their regular versions. See box 11 on how to read and compare 

food labels.

• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, 

sherbet, regular soft drinks, and fruit drinks.

• Eat fruits canned in their own juice.

• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.

• Drink water or club soda.

box 8
Use More Spices and Less Salt

An important part of healthy eating is choosing foods that are low in salt (sodium 

chloride) and other forms of sodium. Using less sodium is key to keeping blood pressure

at a healthy level. 

Most Americans use more salt and sodium than they need. Some people, such as African

Americans and the elderly, are especially sensitive to salt and sodium and should be 

particularly careful about how much they consume.

Most Americans should consume no more than 2.4 grams (2,400 milligrams) of sodium 

a day. That equals 6 grams (about 1 teaspoon) of table salt a day. For someone with high

blood pressure, the doctor may advise less. The 6 grams includes all salt and sodium 

consumed, including that used in cooking and at the table.

Before trying salt substitutes, you should check with your doctor, especially if you have

high blood pressure. These contain potassium chloride and may be harmful for those

with certain medical conditions.

Box 9 offers some tips on how to choose and prepare foods that are low in salt and sodium. 

1 2

Tips To Reduce Salt and Sodium

• Buy fresh, plain frozen, or canned “with no salt added” vegetables.

• Use fresh poultry, fish, and lean meat, rather than canned or processed types.

• Use herbs, spices, and salt-free seasoning blends in cooking and at the table.

• Cook rice, pasta, and hot cereal without salt. Cut back on instant or flavored rice, 

pasta, and cereal mixes, which usually have added salt.

• Choose “convenience” foods that are low in sodium. Cut back on frozen dinners, 

pizza, packaged mixes, canned soups or broths, and salad dressings—these 

often have a lot of sodium.

• Rinse canned foods, such as tuna, to remove some sodium.

• When available, buy low- or reduced-sodium or no-salt-added versions of 

foods—see box 11 for guidance on how to use food labels.

• Choose ready-to-eat breakfast cereals that are low in sodium.

box 9

Spice It Up

andUse Less Sodium
Experiment with these and other herbs and spices. To start, use small amounts to find out

if you like them.

Shopping for Foods That Will Help You Lower Your Blood Pressure

By paying close attention to food labels when you shop, you can consume less sodium.

Sodium is found naturally in many foods. But processed foods account for most of the

salt and sodium that Americans consume. Processed foods that are high in salt include

regular canned vegetables and soups, frozen dinners, lunchmeats, instant and ready-to-eat

cereals, and salty chips and other snacks.

Use food labels to help you choose products that are low in sodium. Box 11 shows you

how to read and compare food labels.

As you read food labels, you may be surprised that

many foods contain sodium, including baking soda, 

soy sauce, monosodium glutamate (MSG), seasoned

salts, and some antacids.

1 3

Tips for Using Herbs and Spices

Herbs and Spices Use in

Basil Soups and salads, vegetables, fish, and meats

Cinnamon Salads, vegetables, breads, and snacks

Chili Powder Soups, salads, vegetables, and fish

Cloves Soups, salads, and vegetables

Dill Weed and Dill Seed Fish, soups, salads, and vegetables

Ginger Soups, salads, vegetables, and meats

Marjoram Soups, salads, vegetables, beef, fish, and chicken

Nutmeg Vegetables, meats, and snacks

Oregano Soups, salads, vegetables, meats, and snacks

Parsley Salads, vegetables, fish, and meats

Rosemary Salads, vegetables, fish, and meats

Sage Soups, salads, vegetables, meats, and chicken

Thyme Salads, vegetables, fish, and chicken

box 10

With herbs, spices, garlic, and onions, you can make your food spicy without salt and

sodium. There’s no reason why eating less sodium should make your food any less 

delicious! See box 10 for some great ideas on using spices.
1 4

Easy on the Alcohol

Drinking too much alcohol can raise blood pressure. It also can harm the liver, brain, and heart. 

Alcoholic drinks also contain calories, which matters if you are trying to lose weight.

If you drink alcoholic beverages, drink only a moderate amount—one drink a day for women, 

two drinks a day for men.

What counts as a drink?

• 12 ounces of beer (regular or light, 150 calories),

• 5 ounces of wine (100 calories), or

• 1 1/2 ounces of 80-proof whiskey (100 calories).

Compare Labels

Food labels can help you choose items lower in sodium, as well as calories, saturated fat, total fat, and cholesterol. The label

tells you:

box 11

Amount per serving

Nutrient amounts are provided for

one serving. If you eat more or less

than a serving, add or subtract

amounts. For example, if you eat 

1 cup of peas, you need to double

the nutrient amounts on the label.

Number of servings

There may be more than one 

serving in the package, so be sure

to check serving size.

Nutrients

You’ll find the milligrams of sodium

in one serving. 

Percent daily value

Percent daily value helps you compare products and tells you if the

food is high or low in sodium.

Choose products with the lowest

percent daily value for sodium. 

FROZEN PEAS

Nutrition Facts 

Serving Size: 1/2 cup

Servings Per Container: about 3 

Amount Per Serving 

Calories: 60 Calories from Fat: 0 

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 125mg 5%

Total Carbohydrate 11g 4%

Dietary Fiber 6g 22%

Sugars 5g 

Protein 5g

Vitamin A 15% • Vitamin C 30% 

Calcium 0% • Iron 6% 

* Percent Daily Values are based on a 

2,000 calorie diet. 

CANNED PEAS

Nutrition Facts 

Serving Size: 1/2 cup

Servings Per Container: about 3 

Amount Per Serving 

Calories: 60 Calories from Fat: 0 

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 380mg 16%

Total Carbohydrate 12g 4%

Dietary Fiber 3g 14%

Sugars 4g 

Protein 4g 

Vitamin A 6% • Vitamin C 10% 

Calcium 2% • Iron 8% 

* Percent Daily Values are based on a 

2,000 calorie diet

Which product is lower in sodium? ? Answer: The frozen peas. The canned peas have three times more sodium than the frozen peas.
If you have high blood pressure, the lifestyle habits noted above may not lower your

blood pressure enough. If they don’t, you’ll need to take drugs.

Even if you need drugs, you still must make the lifestyle changes. Doing so will help your

drugs work better and may reduce how much of them you need.

There are many drugs available to lower blood pressure. They work in various ways.

Many people need to take two or more drugs to bring their blood pressure down to a

healthy level.

See box 12 for a rundown on the main types of drugs and how they work.

1 5

Blood Pressure Drugs

Drug Category How They Work

These are sometimes called “water pills” because they work in

the kidney and flush excess water and sodium from the body

through urine. 

These reduce nerve impulses to the heart and blood vessels.

This makes the heart beat less often and with less force. Blood

pressure drops, and the heart works less hard.

These prevent the formation of a hormone called angiotensin II,

which normally causes blood vessels to narrow. The blood 

vessels relax, and pressure goes down.

These shield blood vessels from angiotensin II. As a result, the

blood vessels open wider, and pressure goes down.

These keep calcium from entering the muscle cells of the heart

and blood vessels. Blood vessels relax, and pressure goes down.

These reduce nerve impulses to blood vessels, allowing blood

to pass more easily. 

These work the same way as alpha-blockers but also slow the

heartbeat, as beta-blockers do. 

These relax blood vessels by controlling nerve impulses.

These directly open blood vessels by relaxing the muscle in the

vessel walls.

box 12

Diuretics

Beta-blockers

Angiotensin converting

enzyme inhibitors

Angiotensin antagonists

Calcium channel blockers 

Alpha-blockers

Alpha-beta-blockers

Nervous system inhibitors

Vasodilators

Manage Your Blood Pressure Drugs
When you start on a drug, work with your doctor to get the right drug and dose level 

for you. If you have side effects, tell your doctor so the drugs can be adjusted. If you’re

worried about cost, tell your doctor or pharmacist—there may be a less expensive drug

or a generic form that you can use instead.

It’s important that you take your drugs as prescribed. That can prevent a heart attack,

stroke, and congestive heart failure, which is a serious condition in which the heart 

cannot pump as much blood as the body needs.

It’s easy to forget to take medicines. But just like putting your socks on in the morning

and brushing your teeth, taking your medicine can become part of your daily routine. 

See box 13 for some tips that will help you remember to take your blood pressure drugs.

You can be taking drugs and still not have your blood pressure under control.

Everyone—and older Americans in particular—must be careful to keep his or her blood 

pressure below 140/90 mmHg. If your blood pressure is higher than that, talk with your

doctor about adjusting your drugs or making lifestyle changes to bring your blood 

pressure down.

Some over-the-counter drugs, such as arthritis and pain drugs, and dietary supplements,

such as ephedra, ma haung, and bitter orange, can raise your blood pressure. Be sure to

tell your doctor about any nonprescription drugs that you’re taking and ask whether they

may make it harder for you to bring your blood pressure under control.

1 6

Tips To Help You Remember To Take Your Blood Pressure Drugs

• Put a favorite picture of yourself or a loved one on the refrigerator with a note that says, “Remember To 

Take Your High Blood Pressure Drugs.”

• Keep your high blood pressure drugs on the nightstand next to your side of the bed.

• Take your high blood pressure drugs right after you brush your teeth, and keep them with your 

toothbrush as a reminder.

• Put “sticky” notes in visible places to remind yourself to take your high blood pressure drugs. You can 

put notes on the refrigerator, on the bathroom mirror, or on the front door.

• Set up a buddy system with a friend who also is on daily medication and arrange to call each other every

day with a reminder to “take your blood pressure drugs.”

• Ask your child or grandchild to call you every day with a quick reminder. It’s a great way to stay in touch, 

and little ones love to help the grown-ups.

• Place your drugs in a weekly pillbox, available at most pharmacies.

• If you have a personal computer, program a start-up reminder to take your high blood pressure drugs, or

sign up with a free service that will send you a reminder e-mail every day.

• Remember to refill your prescription. Each time you pick up a refill, make a note on your calendar to 

order and pick up the next refill 1 week before the medication is due to run out.

box 13
1

4

5

6

1 7

Remember—You Can Do It!

✄

2

3

Maintain a healthy weight

• Check with your health care provider to see if you need to lose weight.

• If you do, lose weight slowly using a healthy eating plan and engaging in 

physical activity.

Be physically active

• Engage in physical activity for a total of 30 minutes on most days of the week.

• Combine everyday chores with moderate-level sporting activities, such as walking, 

to achieve your physical activity goals.

Follow a healthy eating plan 

• Set up a healthy eating plan with foods low in saturated fat, total fat, and 

cholesterol, and high in fruits, vegetables, and lowfat dairy foods such as the 

DASH eating plan.

• Write down everything that you eat and drink in a food diary. Note areas that are 

successful or need improvement.

• If you are trying to lose weight, choose an eating plan that is lower in calories.

Reduce sodium in your diet

• Choose foods that are low in salt and other forms of sodium.

• Use spices, garlic, and onions to add flavor to your meals without adding more 

sodium.

Drink alcohol only in moderation

• In addition to raising blood pressure, too much alcohol can add unneeded calories 

to your diet.

• If you drink alcoholic beverages, have only a moderate amount—one drink a day 

for women, two drinks a day for men.

Take prescribed drugs as directed

• If you need drugs to help lower your blood 

pressure, you still must follow the lifestyle changes

mentioned above.

• Use notes and other reminders to help you 

remember to take your drugs. Ask your family 

to help you with reminder phone calls and 

messages.

Action Items To 

Help Lower

YourBlood Pressure
1 8

• What is my blood pressure reading in numbers?

• What is my goal blood pressure?

• Is my blood pressure under adequate control?

• Is my systolic pressure too high (over 140)?

• What would be a healthy weight for me?

• Is there a diet to help me lose weight (if I need to) and 

lower my blood pressure?

• Is there a recommended healthy eating plan I should 

follow to help lower my blood pressure (if I don’t need 

to lose weight)?

• Is it safe for me to start doing regular physical activity?

• What is the name of my blood pressure medication? 

Is that the brand name or the generic name?

• What are the possible side effects of my medication? 

(Be sure the doctor knows about any allergies you have 

and any other medications you are taking, including 

over-the-counter drugs, vitamins, and dietary 

supplements.)

• What time of day should I take my blood pressure 

medicine?

• Should I take it with food?

• Are there any foods, beverages, or dietary supplements 

I should avoid when taking this medicine?

• What should I do if I forget to take my blood pressure 

medicine at the recommended time? Should I take it as 

soon as I remember or should I wait until the next 

dosage is due?

Questions To

Ask Your Doctor

If You HaveHigh Blood Pressure
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This guide provides details on an eating plan low in total

fat, saturated fat, and cholesterol, and rich in fruits, 

vegetables, and lowfat dairy products. 

Your Guide to 

Lowering Blood Pressure

A patient guide, containing: 

• Clear explanations of high blood pressure and 

prehypertension

• Step-by-step guidance on how to prevent or control 

high blood pressure

• An Action Item page that you can cut out and place 

where you can see it daily to help you remember that you 

can manage your blood pressure

For More Information

The NHLBI Health Information Center is a service of the

National Heart, Lung, and Blood Institute (NHLBI) of the

National Institutes of Health. The NHLBI Health Information

Center provides information to health professionals, patients,

and the public about the treatment, diagnosis, and prevention of

heart, lung, and blood diseases. For more information, contact:

NHLBI Health Information Center 

P.O. Box 30105

Bethesda, MD 20824-0105

Phone: 301-592-8573

TTY: 240-629-3255

Fax: 301-592-8563

Web site: http://www.nhlbi.nih.gov

Copies of this and other publications are available in bulk at

discounted rates.

Please call us for details at 301-592-8573.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

National High Blood Pressure Education Program

NIH Publication No. 03-5232

May 2003