High Blood Pressure : Prevention
The incidence of high blood pressure may be prevented through:
Healthy diet: Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure. Study shows that hypertension was reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods. The diet should include whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.
Reduce Salt and Sodium in the Diet: A key to healthy eating is choosing foods containing less salt and sodium. The current recommendation is to consume less than 2.4 grams. This equals to 6 grams or about 1 teaspoon of table salt a day.
Reduce weight: Being overweight increases blood pressure and is also a risk factor for heart disease.
Exercise: Being physically active is one of the most important steps one can take to prevent or control high blood pressure. It also helps reduce your risk of heart disease.
Quit Smoking: Smoking injures blood vessel walls and speeds up the process of hardening of the arteries.
Limit alcohol and caffeine: Alcohol and caffeine can raise the blood pressure to an unhealthy level. Reducing consumption of alcohol can reduce blood pressure.
Control stress: The effects of stress are usually only temporary. But if stress is experienced regularly, it can produce increases in blood pressure that can over a time damage the arteries, heart, brain, kidneys and eyes.