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9 ways to prevent high blood pressure

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9 ways to prevent high blood pressure

1
Eat what will benefit your health

The dietary approach to stop hypertension (DASH)
recommends that we eat more fruits, vegetables and whole grains while reducing
the amount of sodium intake.

2
Do exercise regularly

It is recommended that every adult puts in at least
150 minutes (2hrs30 mins) or active aerobic exercise every week. Doing exercises
can lower your blood pressure.

3
limit your intake of alcohol

It is advisable that women do not take more than one
bottle of alcohol a day. Likewise, men should not take more than 2 bottles of
alcohol a day. Taking alcohol in large quantities can make you develop hypertension.

4
control your weight

You should be able to determine if you are overweight
or obese at all points in time. See how to determine if you are normal,
overweight or obese here. Being overweight and obese puts you at risk for
developing hypertension. With the right diet and exercise, you will be able to
bring down your weight and avoid hypertension.

5
Reduce your salt intake

It is advisable that we consume not more than 2,400
milligrams of sodium a day. 2,400 milligrams is equivalent to one teaspoon. If you
love eating high tasty foods, you have to kill your taste for them. Majority of
the foods we eat in restaurants, processed and fast foods have very high
amounts of salt.

6
always go for checkups

Hypertension does not have symptoms until it is
almost too late. Only blood pressure readings can determine if you are
hypertensive.

7
Learn how to manage stress

8
Some foods can help regulate your blood pressure

Studies have shown that people with low
calcium intake eventually develop hypertension. Dairy products are a good
source of calcium.

Some studies have also shown that
omega-3 fatty acids, a type of fats found in the oils of fatty fishes like
salmon and mackerel may help reduce hypertension.

Garlic is able to reduce high blood pressure
and prevent some cancers. It is widely
used in folk medicine in Africa when someone develops hypertension. Further
research is being conducted to understand the wide health benefits of garlic.

9
Avoid caffeine

Drinks that contain caffeine like coffee, coca cola
and some energy drinks may increase your blood pressure if taken in excess. It is
advisable not to consume more than four cups of coffee per day.

Resources

Cleveland clinic. Preventing High blood pressure. Available
at http://my.clevelandclinic.org/health/diseases_conditions/hic_Hypertension_High_Blood_Pressure/hic_Preventing_Hypertension

http://www.webmd.com/hypertension-high-blood-pressure/guide/preventing-high-blood-pressure

http://www.everydayhealth.com/hypertension/preventing.aspx

http://www.nhs.uk/Conditions/Blood-pressure-(high)/Pages/Prevention.aspx

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