Hypertension, also known as high blood pressure, is easier to prevent than to treat. If you really want to know how to prevent hypertension, follow the guidelines below:
Watch what you eat and drink. Select foods that are low in cholesterol and saturated fat. Also lessen your intake of salt, as too much sodium leads to water retention which will cause high blood pressure to develop. Even when people have high blood pressure and they cut back on salt they see significant improvement in their blood pressure levels.
Watch Your Weight
Find ways to keep your body at a reasonable healthy weight. If you are overweight, try to lose weight. You can do this by incorporating more physical activity in your daily regime. A more physically active body is less prone to hypertension. Therefore, if you are not an active person, it is recommended to get active. You do not have to take on strenuous activities to effectively lose weight. Simple activities like walking or choosing the stairs over the elevator will get the job done. It is important to get some form of exercise each day.
Watch Your Alcohol Intake
To prevent hypertension, it’s best not to drink alcohol. If you really have to do so, for instance on special occasions, then do so in moderation. A maximum of two drinks per day is acceptable.
Get Rid of Stress
Stress can raise blood pressure levels and later cause high blood pressure. If you really want to know how to prevent hypertension, then try to live a happy and stress free life. If at any time you are undergoing stress, find ways to deal with it. Talk about your problems with others. Distract your mind from the problem by reading or watching a good movie. Go out with friends. Listen to soothing music. Get adequate rest by sleeping at night.
Dietary supplements can help to prevent hypertension. Here are some of them:
- Potassium – getting enough potassium can help prevent high blood pressure. Fruits and vegetables, dairy products and fish are all good sources of potassium.
- Calcium – It has been found that people who have low calcium are more at risk for high blood pressure. Low fat dairy foods are good sources of calcium. These include low fat milk, yogurt and cheese.
- Magnesium – If your diet is lacking magnesium, your blood pressure level will rise. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, peas and beans.
- Fish oils – Omega 3 fatty acids found in salmon and mackerel help to reduce blood pressure.
- Garlic – this has been found to lower blood pressure.
- Check your blood pressure regularly in order to effectively monitor it.
- Avoid smoking. If you smoke it is better to quit as it contributes to hypertension.
- Know your family’s health history so you can be aware of your chance at having hypertension.
You may find out other ways on how to prevent hypertension by talking to your doctor. Your doctor can give you good advice based on your health condition.