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Prevention Of Hypertension
Hypertension or high blood pressure is found in many adults but they are unaware of it because of lack of symptoms. This can be dangerous because high blood pressure can result in severe conditions like a heart attack or stroke. But the good news is that prevention of hypertension is possible. It can be treated by adopting healthy daily habits. By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. All you need to do is to control or avoid the risk factors.
Some factors like, race, age, family history are among the risk factors that are not in your hand to control. When it comes to preventing high blood pressure, you should focus on the risk factors that you can change.
Make an effort to prevent high blood pressure by following these tips-
Maintain A Healthy Weight
Being overweight or obese increases your risk for several diseases including high blood pressure. When it comes to hypertension, your weight is crucial. People who are overweight should try to lose weight. And people with normal weight should avoid adding on any pounds. You can calculate if you are overweight by checking your BMI or body mass index. If your BMI is 25 or more than that, it means you are carrying extra weight which is not healthy for you and could be a risk factor for high blood pressure. The good thing is losing even as little as 10 pounds can help prevent high blood pressure.
Eat A Balanced Diet
Eat a diet that is rich in essential nutrients. Eating healthy can help you keep your blood pressure under control and improve your overall health as well. Include plenty of fruits and vegetables in your diet that are full of fibers, vitamins, minerals, and phytonutrients. and limit your intake of saturated fat, trans fat, and sugar. Also limit your sodium or salt intake, having too much sodium is a risk factor for hypertension. There is a diet called the DASH diet or Dietary Approaches to Stop Hypertension, which has been shown to help manage blood pressure. In this diet, the maximum portion is of fruits and vegetables and whole grains while limiting red meat, sodium, and sweets.
Exercise Regularly
Physical activity is as crucial as any other prevention. People do not understand the importance of moving. But the more exercise you get, the more helpful it is in preventing high blood pressure. However, even a bit of regular exercise can help in controlling blood pressure. You can go for any exercise like yoga, Zumba, cycling, swimming, etc. Some studies say aerobic exercise is more helpful in controlling blood pressure. Exercising for 150 minutes a week is suggested for good health.
Limit Alcohol Intake
If you drink too much alcohol, it may cause long-term blood pressure problems. Alcohol raises blood pressure temporarily but if the drinker is malnutrition then it can cause other severe health problems. Alcohol also has extra free calories, which may cause weight gain. And weight gain is another risk factor for high blood pressure. so, it is advised to drink a minimum amount of it to keep your blood pressure stable. Men are suggested to not have more than 2 drinks per day, and women should have no more than 1 alcoholic drink per day.
Say No To Smoking
A smoker is most likely to develop hypertension over the course of time. Cigarette smoking raises your blood pressure and increases the risk of complications of hypertension like a heart attack or stroke. If you do not smoke, it is a good idea not to start. But if you already do smoke, then try to quit it by finding the best way to do so. If you find quitting smoking hard, then talk to your health professional about finding the best way to quit.
Manage Your Stress
Although the link between stress and blood pressure is still being studied, stress is said to be one of the major risk factors for hypertension. Figuring out how you can manage your stress will improve your mental health and physical health as well. The stress management techniques include exercising, listening to music, focusing on something calm like meditation. You can also spend time with your pet, friends, and family to improve your emotional state.
Get Enough Sleep
This can not be emphasized enough, but getting enough sleep is important for your overall health. Enough sleeping keeps your brain, heart, and blood vessels healthy. If a person does not get enough sleep on a regular basis, he has an increased risk of heart disease and high blood pressure, and stroke. Sleep for 6-8 hours daily for a healthy body and mind.
Keep Monitoring Blood Pressure
Last but not the least, keep monitoring your blood pressure regularly to stay aware if you have hypertension. If your readings are already more than normal, then buy a blood pressure checking machine called a sphagnometer, and check your blood pressure at home more often. Otherwise, every visit to the doctor should include blood pressure monitoring.
Now, you have to keep in mind that all of these preventions and risk factors are linked to each other and lead to one another. For example, if a person does not get enough sleep, or eat healthily you may feel stressed, and a stressed person is more likely to develop unhealthy habits like smoking, drinking, and eating junk. All these habits lead to high blood pressure and other diseases. Therefore, the best prevention of a condition like hypertension is to lead a healthy life by making healthy choices every day.
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