Weight, Alcohol & Tobacco

Extra body weight forces your heart to work harder and puts more pressure on artery walls. Even a small amount of weight loss can make a significant difference:

• Losing just 5–10 pounds (2–5 kg) can lower blood pressure by 5 mmHg or more
• Focus on gradual, sustainable changes — 0.5–1 pound per week is ideal
• Target a healthy waist circumference: less than 40 inches (102 cm) for men, less than 35 inches (89 cm) for women

Combine dietary changes with increased physical activity for the best results. Crash diets are not recommended.

Alcohol: Drinking more than 1–2 drinks per day raises blood pressure. Heavy drinking can also interfere with blood pressure medications. Limit alcohol to:

• Men: no more than 2 standard drinks per day
• Women: no more than 1 standard drink per day

Tobacco / Smoking: Every cigarette causes an immediate spike in blood pressure for up to 30 minutes. Chemicals in tobacco damage artery walls and accelerate plaque buildup. Quitting smoking is one of the most impactful actions you can take for your heart and blood pressure health. Ask your doctor about nicotine replacement therapy or medications to help you quit.