How do I Prevent High Blood Pressure?

High blood pressure is a dangerous health risk that can lead to a number of problems, including the increase risk of a heart attack. While it is possible to treat the issue, a better solution is to adopt a lifestyle that helps to prevent the development of the blood pressure problem in the first place. In order to effectively prevent high blood pressure, engaging in exercise regularly, eating a balanced diet and taking steps to minimize the effects of stress are essential.

One of the main causes of blood pressure issues is poor diet. In order to prevent high blood pressure, attention must be given to the types of foods that are consumed. This means taking steps to lower sodium intake in general, while planning meals that include more fruits and vegetables and less meat. At the same time, consuming adequate amounts of whole grains and other high fiber foods will enhance your efforts to prevent high blood pressure from settling in. The idea is to avoid sodium by using a range of herbs and spices to season food, taking in less cholesterol and fat, and make sure your body has the nutrients it needs to keep your arteries clear and functioning at maximum efficiency.


Watching your intake of dairy products can also help prevent high blood pressure. The fat content in milk and other dairy products can build up over time, setting the stage for problems with your blood pressure. Switch to low-fat dairy products, or even consider substituting soy products when and as possible. Not only will you lower the fat content of your diet, but also trim your cholesterol intake and minimize the chances of clogging your arteries and creating additional stress on your heart.

Along with diet, a regular exercise program will make it easier to prevent high blood pressure. Even something as simple as a thirty-minute walk at a brisk pace each day will go a long way toward keeping blood pressure levels within a normal range. Make the time fun by including some bike riding, aerobics, weight lifting or any other activity that challenges your body, builds muscles, and encourages the release of endorphins into your bloodstream.

Another way to prevent high blood pressure is to manage the level of stress you are subjected to each day. It is important to note that not all types of stress are detrimental; in reasonable amounts, stress can actually encourage creativity and have a positive effect on the mind and body. At the same time, too much stress can lead to elevated blood pressure problems that interfere with concentration, sleep, and mood. Try including some type of meditative activity in your day, including listening to soothing music, practicing yoga, or anything that helps to relax your mind and provide respite from whatever is causing the stress. Even ten to fifteen minutes a day will make a big difference in terms of keeping your stress level within reason and minimizing the chances of developing blood pressure problems.

There are other changes that will help prevent high blood pressure. If you smoke, stop immediately. Losing any excess weight will also make a difference. Keep alcohol consumption moderate, and do everything you can to consistently enjoy deep and recuperative sleep. You’ll find that even as you take steps to avoid developing high blood pressure, those efforts will benefit your body and mind in general, making it possible to enjoy life more completely as well as for a few additional years.



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