How You Can Lower Your Risk for Hypertension: 7 Tips

 

Know it all about hypertension, you can save a life  Understanding your body can be very beneficial to your health as you age. Knowing about your blood pressure can help prevent strokes, heart disease, and kidney disease. In this article, you will find everything you should know about your blood pressure. 

Anyone can have high blood pressure. It doesn't matter your age, race, ethnicity, or gender. Many people suffer from high blood pressure and have a higher risk of strokes and heart diseases than those with regular blood pressure.

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Lower your risk for hypertension and live a healthier lifestyle

1. Eat a Balanced Diet

Eating a healthy diet is one of the best ways to reduce your risk for hypertension. Focus on fruits, vegetables, lean proteins, and whole grains. Avoid sugary drinks and processed foods and strive to eat at least five servings of fruits and vegetables per day.

2. Get Regular Exercise

Getting regular physical activity can help you maintain a healthy weight as well as lower blood pressure. Aim for at least 30 minutes of moderate exercise each day. If it's difficult to fit that much in, even 10-minute chunks add up!

3. Maintain a Healthy Weight

Being obese or overweight increases the risk of high blood pressure—so maintaining your ideal weight is important in reducing your risk for hypertension. That may involve watching portion sizes and eliminating high-calorie snacks between meals.

4. Reduce Sodium Intake

Cutting back on sodium helps to lower the risk of hypertension as elevated sodium levels can cause an increase in blood pressure levels over time. Try to aim for less than 2,300 mg per day and watch out for hidden sources like canned soup or frozen dinners.

5. Limit Alcohol Consumption

Limiting alcohol consumption is important in reducing your risk for hypertension as excessive drinking has been linked with higher levels of blood pressure over time. It's best to stick within the recommended limits (one drink per day for women, two drinks per day for men).

6. Quit Smoking

Quitting smoking can also reduce your blood pressure significantly by eliminating nicotine (a stimulant) from your body thus reducing stress hormones which naturally raise blood pressure levels in the short term when you're stressed out or anxious..

7. Manage Stress Levels

Stress can be a major contributor to hypertension due to increased levels of adrenaline released during periods of tension leading to spikes in both systolic (top number) and diastolic (bottom number) values on a patient’s chart reading when more relaxed situation states exist. 
Mindful practice through yoga or deep breathing can help relax the body naturally instead of placing unnecessary strain on it versus waiting until you are desperate before reacting.


Who can get hypertension?

Unfortunately, anyone can get high blood pressure but it is more common among African Americans. Nearly one in three American adults has high blood pressure. African Americans also have a much higher death rate from kidney disease and stroke than white Americans. Even so, with treatment, you can help lower your blood pressure.


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