High Blood Pressure (BP)

Aim for 120/80 if able but a general target <140/90 is acceptable. Damage starts above 115/75. Every 20/10 above this doubles the risk of a cardiovascular event.

Weight Loss

Best goal is ideal body weight. If above a healthy weight range, expect roughly a 1 point drop for every 1 kg weight lost

Drop of 5 points for 5kg loss

Healthy Diet

Diet rich in fruits, vegetables, whole gains, low-fat dairy, reduced saturated and total fat

Drop of 11 points

Less Salt

Optimal goal is <1.5g total salt per day. But aim for reduction of at least 1g / day

Drop of 5 points

More Potassium

Aim for 3.5 to 5g per day, preferably by increasing potassium in the diet

Drop of 4 points

Exercise

Aerobic or resistance exercise for 90 to 150 minutes per week

Drop of 4 to 8 points

Less Alcohol

In people who drink alcohol, reduce alcohol to <2 drinks per day for men and <1 drink per day for women

Drop of 4 points