Effective Ways to Prevent High Blood Pressure

Effective Ways to Prevent High Blood Pressure

High blood pressure, also known as Hypertension, is a common medical condition in which the blood pressure increases to unhealthy levels. It rarely has noticeable signs and symptoms. Long-term high blood pressure can cause damage to your arteries and blood vessels and can lead to severe health problems, including heart attack and stroke. (Read more about the symptoms and causes of hypertension)

You can’t always control whether you get high blood pressure, but there are some healthy lifestyle changes you can make that help prevent high blood pressure and reduce your risk of related health problems in the future.

How to prevent high blood pressure?

Medication can lower high blood pressure but may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, many people can bring down their blood pressure naturally by following a healthy lifestyle. Lifestyle changes play a key role in treating high blood pressure and may help avoid, delay or reduce the need for medication.

By adopting a heart-healthy lifestyle, you can not only reduce high blood pressure but also prevent or delay the development of high blood pressure.

To control and prevent high blood pressure, make these healthy lifestyle choices:

Maintain a healthy weight

Keeping your weight in a healthy range is the most effective thing you can do to prevent high blood pressure. Blood pressure often increases as weight increases. Being overweight or obese puts extra strain on your heart, increasing the risk of developing high blood pressure. Maintaining a healthy weight, or losing weight if you’re overweight, can help you control your high blood pressure and lower your risk of related health problems.

Eat a healthy diet

Eating healthy foods can help keep your blood pressure under control. Eat a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and low in saturated fat, cholesterol, sodium, and sugar. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet and is known to help people lower their blood pressure. In addition, eat foods rich in potassium, which can lessen the effects of sodium, and can also help lower blood pressure.

Reduce salt intake

The more salt (sodium) you eat, the higher your blood pressure. When people with high blood pressure reduce salt intake, their blood pressure usually decreases. Reduce your total salt intake by not adding extra salt to your meals and avoiding packaged and processed foods, which are high in salt content.

Exercise regularly

One of the best things you can do to lower high blood pressure is exercise. With regular exercise, your heart gets stronger and pumps blood with less effort. This puts less pressure on your arteries and lowers your blood pressure. Physical activity not only helps control blood pressure, it also helps keep your weight under control and lowers your stress levels. Some of the best exercises for lowering blood pressure include walking, jogging, cycling, swimming or dancing.

Drink less alcohol

Even if you’re healthy, drinking too much alcohol can raise your blood pressure. It can also decrease the effectiveness of blood pressure medications. Moreover, alcohol is high in calories which can make you gain weight and as a result also increase your blood pressure. If you choose to drink alcohol, do so in moderation.

Stop smoking

Smoking causes an immediate but temporary increase in your blood pressure and also an increase in your heart rate. The chemicals in tobacco are also known to damage blood vessels. If you do not smoke, do not start. If you do smoke, quitting will help lower your risk for heart disease.

Reduce stress

Chronic stress can contribute to high blood pressure. Stress can also result in other behaviors, such as eating unhealthy food, drinking alcohol, smoking, and poor sleeping habits, that may also increase blood pressure. Therefore, reducing stress is important for your health and your blood pressure. Practice healthy stress management techniques, such as deep breathing, meditation, and listening to soothing music. Working a bit less, getting regular exercise, and plenty of sleep can also help.

Monitor your blood pressure

Have your blood pressure measured regularly, either at your doctor’s clinic or at your home. High blood pressure usually occurs without any symptoms, so only blood pressure readings can tell you if your blood pressure is on the rise. Moreover, if your blood pressure is very high or does not decrease with lifestyle changes, your doctor may also prescribe medications, which can help bring blood pressure levels back to normal.

Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.