How to Prevent High Blood Pressure

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High Blood Pressure
High Blood Pressure

How to Prevent High Blood Pressure

High blood pressure is popularly known as a silent killer because it doesn’t show any symptoms but is the leading cause of death across the globe. Your blood pressure is based on how much blood your heart is pumping and the resistance of your arteries to the blood flow.

FACTORS THAT PUTS YOU AT RISK OF  GETTING HIGH BLOOD

Anybody is susceptible to high blood pressure but there are factors that can increase your risk. They include:

  • Age: the risk of high blood pressure tends to increase as you rise in age.
  • Race/ ethnicity: high blood pressure is more common among Africans than Caucasians.
  • Family history: A family history of high blood pressure puts you at risk of also having it.
  • Weight: People who are obese are more likely to experience high blood pressure because the more you weigh, the more blood you need to supply oxygen to your tissue.
  • Living a sedentary lifestyle: People who are not physically active tend to have a higher heart rate. The higher your heart rate the harder your heart must work.
  • Diet: taking in too much salt can cause your body to retain fluid and that can lead to high blood pressure
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Other factors include drinking too much alcohol, using tobacco,  being stressed, certain chronic diseases, and gender.

HOW TO PREVENT HIGH BLOOD PRESSURE

Lose weight:

As you gain weight so does your blood pressure also increase. One of the effective lifestyle changes that can prevent blood pressure is weight loss. Even a small amount of weight loss can help reduce your risk of high blood pressure. Apart from shedding weight, you should also keep an eye on your waistline as too much weight around the waist can increase your risk of having high blood pressure.

Make exercise a regular thing:

PHYSICALLY FIT AND HAVE REGULAR EXERCISE
Lack of physical activity

Exercising can lower your blood pressure by 5 to 8 mmHg. It also helps maintain your weight. You should make an effort to be consistent because once you stop exercising your blood pressure will rise again. You can engage in moderate aerobics for at least 120 minutes per week. Some aerobic exercises you can engage in are walking, jogging, cycling, swimming, or dancing. You could also include strength training in your exercises.

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Eating a healthy diet:

High nutritional value
high protein meals

To manage your blood pressure ensure you limit your intake of sodium and take in food with more potassium. Also ensure that you eat meals that are rich in whole grains, fruits, vegetables, and low-fat dairy products.

  • Limit your intake of alcohol
  • Reduce your stress

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