High blood pressure, often known as hypertension, raises your chance of developing a variety of significant health conditions. High blood pressure, according to the American Heart Association (AHA), can lead to heart disease, stroke, and renal disease, among other health problems.
The American Heart Association (AHA) and the American College of Cardiology (ACC) established new guidelines for high blood pressure in 2017, defining hypertension as 130/80 millimeters of mercury (mmHg) or greater. The previous standard was 140/90 mmHg. According to the new standards, roughly half of all Americans have excessive blood pressure.
Furthermore, according to the Centers for Disease Control and Prevention (CDC), just about a quarter of individuals in the United States have their blood pressure under control.
While you cannot always control whether you acquire high blood pressure, you can create good lifestyle practices to help prevent hypertension and lower your risk of future high blood pressure–related health issues. Healthowealth has provided you with some items of the Prevention of high blood pressure for getting more info follow the rest of the article.
Factors You Can Control to Prevent Hypertension!
Your age, family history of hypertension, and ethnicity are all uncontrollable risk factors for hypertension. When it comes to avoiding high blood pressure, the goal is to concentrate on risk factors that can be modified.
“We can’t change our age, but we can change our lifestyle,” says Olugbenga Ogedegbe, MD, MPH, clinical hypertension specialist, director of the Center for Healthful Behavior Change, and professor in the Population Health Department of New York University’s Grossman School of Medicine.
Make these healthy lifestyle
choices to avoid a hypertension diagnosis.
Keep a healthy weight!
Dr Ogedegbe emphasizes the importance of weight in hypertension prevention. Overweight people should aim to reduce weight, while normal-weight people should avoid gaining additional weight. According to the AHA, if you are overweight or have a BMI of 25 or more, decreasing as little as 10 pounds can help avoid high blood pressure.
Consume a well-balanced diet!
Eating healthy meals can help you regulate your blood pressure and it can be a reason in the prevention of high blood pressure. Consume plenty of fruits and vegetables while limiting your consumption of saturated fat, trans fat, and sugar. According to the AHA, the Dietary Approaches to Stop Hypertension or DASH, diet has been found to help control blood pressure. The eating plan emphasizes the consumption of fruits, vegetables, and healthy grains. Red meat, salt, and sweets are all foods to avoid.
Reduce your salt intake!
A low-sodium diet can help many people maintain normal blood pressure. “The more salt you consume, the higher your blood pressure,” adds Ogedegbe. Avoiding high-sodium packaged and processed foods and not adding salt to your meals will help you reduce your total salt intake. “I urge folks to avoid salt shakers,” Ogedegbe says. A study of over 400 persons with prehypertension published in the Journal of the American College of Cardiology in 2017 discovered that a combination of reduced salt consumption and the DASH diet significantly reduced systolic blood pressure.
Regular exercise is essential for prevention of high blood pressure!
Get an active lifestyle to reduce your risk of hypertension. “Physical activity is essential,” Ogedegbe argues. The more activity you do, the better, but even a little bit can help keep your blood pressure under control. The American Heart Association advises 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of strenuous exercise. This should be reinforced with two days a week of muscle-building activity, such as free weights or resistance training.
Consume alcohol in moderation!
Excessive alcohol use might result in high blood pressure. According to the AHA, this implies no more than one drink per day for women and no more than two for men.
Control your tension!
While the relationship between stress and blood pressure is still being explored, the AHA cautions that stress is known to contribute to other key risk factors for hypertension, such as poor diet and alcohol consumption. According to the AHA, meditation can help you manage both stress and high blood pressure.
Check your blood pressure!
Make it a habit to have your blood pressure checked on a regular basis, either in your doctor’s office or at home. According to the AHA, because high blood pressure sometimes arises without symptoms, only blood pressure measurements can inform you whether your blood pressure is rising. If your blood pressure is less than 120/80 mmHg, the AHA recommends that you check it at least once every two years beginning at the age of 20. If your blood pressure is high, you may need to have it tested more frequently.
Examine your lifestyle patterns and identify areas where you may make adjustments for the prevention of high blood pressure. Set small objectives, such as nibbling on fruits and veggies instead of junk food, and stick to them until they become a part of your regular routine.
If, after reading the article “Prevention of high blood pressure! “, you liked it and became interested in studying other fields of health and medicine, we suggest you read the following articles from the category blood pressure on our website.
- What is blood pressure?
- What you should know about high blood pressure!
- Caffeine and blood pressure
- Blood pressure without equipment
- what is normal pressure for teens?