Heart Health
8-Step Program
Eight-Step Program to Lower Your Blood Pressure

If you've just discovered that your blood pressure is high, or if you've been working to lower it, Dr. Barbour's eight-step program can help you. It's important to recognize that hypertension can be controlled by making positive lifestyle changes. You may even be able to reduce or eliminate your blood pressure medications altogether.

Dr. Barbour's program includes the DASH diet. Two clinical studies have shown that the diet effectively and quickly lowers blood pressure. By focusing on fruits, vegetables, whole grains and a reduction in salt, participants lowered their blood pressure within two weeks.

By adopting the DASH diet blood pressure readings can be lowered by 8 — 14 mm/hg, according to the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure. Although results may vary, this is encouraging news for anyone trying to lower their blood pressure before resorting to drugs.

Some people may still need medications, however, to maintain a safe blood pressure. But even with drugs, Dr. Barbour recommends the DASH diet as an important part of healthy blood pressure maintenance.

Before you begin it's a good idea to see your doctor first — and to have your blood pressure checked. Dr. Barbour's program is for informational purposes only and should not be substituted for a doctor's medical care.

high blood pressure
   Step 1: Know your risk, know your numbers.
Ask yourself these questions: Is there a family history of high blood pressure? Are you overweight? Do you eat a high salt diet? Do you exercise enough? Are you a smoker? If you answered yes to one or more of these questions you could be at risk for developing high blood pressure.

Even if you aren't at risk, the American Hearth Association recommends paying attention to your blood pressure before it's too high. Have your doctor check your blood pressure on at least two separate occasions and compare the results. High blood pressure is equal or greater to 140/90. If either number is high act now to prevent future problems. Record your blood pressure in a health log. As you progress through Dr. Barbour's plan, you can easily see how you're doing.

high blood pressure
Download your own health log to track your progress.
   Step 2: Check your diet.
You've heard it before and there's no way around it: the average American diet — heavy on fat and salt — can put you at risk for many diseases and conditions. The effect of the American diet on blood pressure is no exception.

The American Heart Association recommends a maximum daily salt intake of one teaspoon. (The average American ingests nearly three times that amount each day.) So put away that salt shaker, and flavor foods with herbs, spices, lemon and vinegar. When cooking rice or pasta don't add salt to boiling water. These simple steps will help, but salt is sneaky and hides in many of our favorite edibles — particularly canned and prepackaged foods — so read labels and shop for reduced-sodium or no-salt-added versions.

Is fat good for anything? Well, in fact, yes in small doses. We all need some fat to keep our bodies functioning, but how much? The American Heart Association recommends that less than 30% of our daily calories should come from fat. To learn more about healthy fats check out The Facts on Fat.

Need help knowing what to eat and how much? Check out the Dash diet.

high blood pressure
   Step 4: Increase your dietary potassium (K) and magnesium (mg).
Diets habitually low in potassium and magnesium have been shown to contribute to high blood pressure. Fresh fruits and vegetables are your best sources for potassium and magnesium. So it's not surprising that doctors recommend increasing fruits and vegetables when trying to lower blood pressure.

How many servings of fruit and vegetables should you eat daily? Read the Dash diet.

high blood pressure
   Step 4: Eat more whole grains.
A study cited in the Feb. 2003 issue of the American Journal of Clinical Nutrition found that men eating at least one serving per day of whole-grain cereal decreased their risk of dying from heart disease by 20%, and the more whole grains they ate, the lower their risk of coronary disease. Researchers are unsure why whole grains achieve such startling benefits, but many nutritionists and scientists believe that whole grains actually help to lower high blood pressure and cholesterol. So one important step in reducing your high blood pressure and avoiding the complications that arise from hypertension may be as simple as choosing whole-wheat bread instead of white, or brown rice instead of white rice.

Record your nutritional changes in your health log.

For more on recommended whole-grain servings check out the Dash diet.

high blood pressure
   Step 5: Increase your activity.
No surprises here: increased activity lowers the risk of high blood pressure. You don't have to train like an Olympic athlete, however, to reap the rewards; just 30-45 minutes five days a week is enough to lower blood pressure. Clocking in those minutes doesn't mean you need to join a gym or hire a trainer either. Incorporating activities into your daily routine can accumulate those exercise minutes you need for a healthy blood pressure. Keep an exercise log for motivation. Even if you just park further away from the mall, write it down. Seeing your daily minutes add up can be a real motivator.

For more about adding fitness to your daily routine, click your way over to Adding Fitness to Your Daily Routine.

high blood pressure
   Step 6: Enlist the help of your support group.
Get your family and friends on board with a healthier lifestyle. The support and participation of others makes it easier and more fun for everyone. Also, studies have shown that support groups can lead to success in making the lifestyle changes needed to combat or prevent high blood pressure, and the help of a support group can reverse the effects of heart disease. There are some studies that suggest social networks can help people recover from heart disease more quickly than those who live in isolation.
high blood pressure
   Step 7: Stop smoking.
If you don't smoke, good for you. If you do, what else can be said you've heard it all before. Quitting is when your support group will really come in handy.

Although smoking is not associated with the development of high blood pressure, it does increase the risk for other complications such as heart attack and stroke in those people who already have high blood pressure.

For information about kicking the habit visit the Quit Smoking Center Index.
high blood pressure
   Step 8: Review and keep going.
Remember that health log? Now is a good time to look back at your records to get a snapshot of the great changes you've made in eating habits and exercise. Check your blood pressure and note how much closer you are to your target numbers. Even with significant lifestyle changes, some people may still have trouble reaching a good target blood pressure. Speak to your doctor about possible medications.

If you're concerned about possible drug interactions visit our Drug Interaction Center or if you want to learn about a specific blood pressure medication find out more in our Drug Reference Center.

With or without medications this isn't the time to forget about the last seven steps. These changes need to become part of your life to reduce or prevent the onset of high blood pressure and its many life-threatening complications.


Picture(s): PhotoDisc/Getty Images | iStockPhoto | PhotoDisc/Getty Images | PictureQuest |

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