Extension for Real Life

Tips to Manage High Blood Pressure

Video by Jonathan Parrish

Did you know that high blood pressure, or hypertension, is a significant risk factor for heart disease?

Untreated elevated blood pressure damages your circulatory system and puts you at higher risk for heart attack, stroke, and other health threats. Nearly one million adult Mississippians have high blood pressure.

However, making healthy lifestyle choices can help you manage or avoid high blood pressure altogether and the risks associated with it. A great place to start is your diet. Eating heart-healthy foods is one important way to prevent and manage high blood pressure. 

These tips can help you get started:

• Cook at home more. This way, you get to control the ingredients in your food. 
• Add more fruit and vegetables to your day. Keep it simple by adding more produce and fiber to a meal or snack and build from there. Beans are a great way to add fiber and plant-based protein. Check out Extension Publication 2599, “Nutrition and Wellness: Beans Basics” for some tasty recipes.
• Ask for condiments on the side when dining out. You can save on sodium, calories, and saturated fat by doing this.
• Add flavor and nutrition with herbs and spices. Try making our DIY salt-free seasoning blends to have as an option. Get our salt-free seasoning blend recipes in Extension Publication 3586, “Nutrition and Wellness: Salt-Free Spice Blends.”

High blood pressure often has no symptoms. The best way to know if your blood pressure is elevated is to get it checked.

Bonus tips:

• Move more! Moderate physical activity can help manage and improve heart health by lowering stress levels, strengthening the heart, and managing weight. Set a goal to be physically active for at least 30 minutes daily to boost your heart health. 
• Drink more water! Drink at least 64 to 80 ounces of water daily or add 10 ounces daily until you reach your water goal. 

For more information about high blood pressure and ways to prevent and manage it, visit the American Heart Association website.

Check out our MSU Nutrition and Wellness website and join our MSU Nutrition and Wellness Facebook group for more healthy living tips, recipes, and resources!