Hypertension or high blood pressure affects about 75 million adults in the U.S. today—that’s 1 in every 3 people. These numbers should be a cause for alarm, as having high blood pressure puts an individual at risk for more serious health conditions, such as heart disease and stroke. For people with hypertension, the goal is to maintain a healthy blood pressure reading, and that is by doing something about your lifestyle.
There are several factors that put you at risk for high blood pressure. These include your age, family history, and ethnicity. But while you can’t change these factors, you can always change your lifestyle and health habits to help keep your blood pressure levels at the healthy range.
If you are at risk for hypertension, it should be high time to practice the following lifestyle choices:
-
Lose the extra pounds.
One natural way to prevent high blood pressure is to lose the extra weight. Being overweight, or having a BMI of 25 to 30 from the normal range of 18.5 to 25, is one factor that can increase blood pressure levels. It can also lead to other health problems, such as heart disease, sleep apnea, and type 2 diabetes. Even a small amount of weight off the weighing scale can help reduce your blood pressure by about 1 mmHg with each kilogram of weight you lose.
You should also take note of your waistline, as bearing too much weight around your waist puts you at more risk of getting hypertension.
-
Eat a healthy diet.
Your diet can significantly turn your blood pressure levels around—make sure it is for the better! For people with high blood pressure, eating a diet filled with fruits, vegetables, whole grains, and low-fat dairy products can help lower your blood pressure levels by up to 11 mmHg. Following the DASH method, or the Dietary Approaches to Stop Hypertension, it is especially advised to skimp on foods high in cholesterol and saturated fat.
Aside from these tips, you should also consider boosting your potassium intake. Potassium is known to lessen the harmful effects of salt on your blood pressure, so look for this mineral in fruits and vegetables.
-
Cut down on salt.
One way of preventing high blood pressure is to cut back or altogether skip the salt in your diet. According to the American Heart Association, an ideal limit of 1,500 mg of salt per day is recommended, especially for those who are diagnosed with hypertension. This might be difficult to some who have acquired a liking for high salt diet, but there are seasoning alternatives that you can try, such as basil, bay leaves, curry powder, parsley, and a whole lot more.
-
Exercise regularly.
Exercising regularly is essential in maintaining normal blood pressure levels. According to Mayo Clinic, even 30 minutes of physical activity most days of the week can help lower your blood pressure reading by about 5 to 8 mmHg for people with hypertension. Being consistent in your routine is key to controlling your blood pressure and preventing it to rise again.
Some excellent aerobic exercises to try include walking, jogging, swimming, cycling, or dancing. Strength training also works well in reducing blood pressure in the long run, but be sure to have a talk with your doctor prior to performing such exercise.
For people with heart problems or a history of heart disease, an exercise stress test can be performed to test your limits on a certain exercise. This test is done by placing small EKG sensors to your chest while you are performing a routine. This should help your physician decide which exercises should suit you best.
Overall, the key to preventing high blood pressure, as well as most chronic health conditions, is to always choose healthier options and to commit to your goal each day.
