Following a healthy diet which is low in fat, along with exercise, is the key to keep chronically elevated blood pressure at bay.
We all know that our blood exerts some pressure against the walls of the arteries, as it flows through the blood vessels. However, when this pressure increases and remains chronically high, it can give rise to a serious condition known as high blood pressure. People with elevated blood pressure, have higher chances of suffering from a heart disease or a stroke.
Ways to Prevent Hypertension
Follow a Healthy Diet
Modification in the diet, is an easy way to prevent this chronic condition. It is discussed below:
One should choose foods that are low in cholesterol, calories and fats. Reducing the intake of salt to maintain normal blood pressure is also important.
Processed or canned foods contain high amounts of salt, so eating these foodstuffs in moderation is advised. While preparing your own meals, make sure you use salt in moderate amounts. Instead of salt, one can use lemon juice or herbs like garlic to enhance the taste.
Avoid fatty foods, as they can increase your blood pressure to dangerous levels. Eating a high fiber, low-fat diet, rich in vegetables and fruits can also help prevent hypertension.
Studies have shown that potassium plays a key role to maintain healthy blood pressure. Many vegetables, dairy foods and fruits are rich in potassium, and so should be included in your diet.
Long-term increase in blood pressure is also observed if the diet is low in magnesium. Whole grains, nuts, seeds, and green leafy vegetables contain magnesium. So ensure that these foods are an integral part of your diet.
It is also essential to decrease the intake of alcoholic drinks, as long term abuse of alcohol can chronically increase blood pressure to abnormally high levels. Studies have shown that in order to maintain normal blood pressure, men should not consume more than two pints of alcohol a day while women should have not more than one pint a day.
Daily exercise is also important for healthy blood pressure. People who are overweight and obese are at a greater risk of increasing their blood pressure. Leading a sedentary lifestyle is found to be one of the primary contributors in the development of high blood pressure. Low impact activities such as brisk walking when done regularly can help prevent this chronic condition. Aerobic exercises can also help to control blood pressure.
In today’s fast paced life, one is exposed to high amounts of stress. As your stress levels increase, the blood pressure may go up too. Practicing yoga and meditation regularly, can help manage your stress.
Smoking has also been linked to increase in blood pressure levels. Research has revealed that smokers are at a greater risk of suffering a stroke due to high blood pressure. Hence, one should avoid smoking, to keep the blood pressure under control.
Dietary supplements can also contribute in a big way to tame your blood pressure. People who are not getting enough calcium from their diet, should take calcium tablets in the prescribed dosage to prevent hypertension. Also, talk to your health care provider if it is necessary to take potassium or magnesium supplements in order to prevent this chronic condition.
These are some of the preventive measures that can help you keep the blood pressure in the normal range. A healthy lifestyle accompanied by prescribed dietary changes, can significantly reduce the risk of this chronic ailment.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.