How to Prevent High Blood Pressure (Hypertension)

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 high for quite some time, 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.

Modifications in the diet, is an easy way to prevent high blood pressure. One should choose foods that are low in cholesterol, calories and fats. Reduce the intake of sodium and salt to maintain normal blood pressure. Processed or canned foods contain high amounts of salt and sodium. Hence it is better to eat home cooked food. While preparing your own meals, make sure you use salt in moderate amounts. Instead of salt, one can also use herbs and spices to enhance the taste. These natural resources are indeed beneficial to our health and are far better than salt.

Over-weight people need to keep a check, as excess weight can cause hypertension. A healthy way to achieve weight loss is to exercise regularly. Physically active people are at a much lower risk of developing high blood pressure. There is no need to perform strenuous exercises or run a marathon to benefit from physical activity. Even light activities done regularly can help prevent this condition.

Aerobic exercises can also lower blood pressure, thereby preventing hypertension. It is also essential to decrease the intake of alcoholic drinks, as alcohol can raise blood pressure levels by introducing extra calories in your diet. 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 may have only one pint a day.

Avoid fatty foods, as they can increase your blood pressure to dangerous levels. Eating a high fiber and low-fat diet, rich in vegetables and fruits can also help prevent hypertension. Smoking has also been linked to increased blood pressure levels. Research has revealed that smokers are at a greater risk of suffering a stroke. Hence one should avoid smoking, to keep the blood pressure under control.

Stress and high blood pressure are closely related. In today's fast paced life, one is exposed to high amounts of stress. As your stress level increases, the blood pressure may go up too. Practice yoga and meditation regularly, to manage your stress. Don't forget to check your cholesterol level every year. People who have high blood cholesterol are prone to hypertension.

Dietary supplements can also contribute in a big way to tame your blood pressure. Foods high in potassium help protect against high blood pressure. Many vegetables, dairy foods and fruits are rich in potassium and so it is not necessary to include potassium supplements in your diet. Calcium deficiency can also raise blood pressure to unhealthy levels. People with a low intake of calcium, should add calcium tablets in their diet to prevent hypertension. Dairy products which are low in fat, are great sources of calcium. A rise in the blood pressure is observed if the diet is low in magnesium. Whole grains, nuts, seeds and green leafy vegetables contain magnesium. So ensure that these foods are included in your diet.

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 hypertension.