High Blood Pressure

Preventing High Blood Pressure

Preventing high blood pressure or hypertension is possible. Anyone, irrespective of his/her age, race, sex or physical condition can prevent it very easily. All one needs to do is to follow the action plan given below:

A) Take a well planned diet:
It is necessary to take care of your dietary plans in order to prevent hypertension. Your diet should be rich in important nutrients, fiber and foods that contain more electrolytes, potassium, calcium, and magnesium. Keep the following things in your mind while planning your diet or meals:

1) Avoid saturated fat: If you cannot avoid fats, choose monounsaturated oils such as olive or canola oils. Also substitute your white flour or pasta products with whole grains.

2) Eat Food rich in fiber: Food rich inĀ  fiber prevents high blood pressure from developing. Choose potassium-rich fruits like bananas, oranges, prunes, and cantaloupes and vegetables like carrots, spinach, celery, alfalfa, mushrooms, lima beans, potatoes, avocados and broccoli over others.

3) Take modest amounts of protein: Proteins are found mostly in fish, poultry, and soy products. To get the full benefits of soy products, supplement them with fiber-rich foods.

B) Eat less sodium and salt:
People, who are sensitive to salt should avoid intake of salt as much as possible. Salt and sodium can raise the blood pressure significantly. African Americans, diabetics, and elderly people are known to be salt sensitive. Therefore, they should limit their intake of salt and sodium. High-salt diets may harm the heart, kidney and brain and also increase the risk of death.

According to the US guidelines, sodium intake should not be more than 2,400 mg, or about 1 teaspoon of salt per person per day.

C) Exercise regularly:
Exercise plays an important role in preventing hypertension from developing. Exercise helps you keep your arteries elastic, which ensures smoother blood flow and normal blood pressure.

Studies have proven that low and moderate intensity exercise lowers blood pressure very effectively. Exercises, such as jogging two miles a day, also helps control hypertension. Apart from this, Yoga and Tai Chi, an ancient form of Chinese exercise, may also lower blood pressure. People with hypertension should avoid caffeine beverages before taking any sort of exercise.

D) Avoid smoking and alcohol:
Smoking can increase your chances of being affected by a heart disease, peripheral arterial disease, stroke and several forms of cancer, which ultimately cause hypertension. Take alcohol in moderation.

E) Loose extra weight:
Hypertension can be prevented by loosing all that extra weight that you have. Just limit the portion size of your meals and avoid snacks as much as you can. Stop taking high calorie foods and also restrict your intake of salt.

F) Imbibe good sleeping habits:
Remember, if you don't take enough sleep, it may raise your blood pressure. Sleeplessness increases the level of stress hormone which can ignite the sympathetic nervous system and cause many complications. So it is recommended that you sleep properly for the recommended eight hours a day.

Preventing hypertension is not an uphill task. With proper lifestyle changes you can easily prevent it.