Lifestyle changes can help prevent hypertension.
Top three risk factors:
If you are already diagnosed or have one or more risk factors listed above, here are some things that you can do to make a positive change:
Eat healthy foods---Try the dietary approach to stop hypertension.This diet emphasizes fruits, vegetables, whole grains and low-fat dairy foods. Increase potassium in your diet. Eat less saturated fat and total fat. Saturated fat is found in fatty meat, cheese, cream, butter, to name the top offenders. Make sure you look at food labels while you shop; many prepared foods are loaded with saturated fat.
Decrease salt in your diet---1500 milligrams is the recommended limit for people with hypertension. Minimizing salt intake will make a positive impact by lowering your blood pressure numbers. Use spices to increase the flavor in your food, put down the salt shaker. Read labels, you will be shocked at the amount of sodium in your favorite cereal and other processed foods.
Maintain a healthy weight---If weight is one of your problem areas you will be surprised that even 5 pounds can lower your blood pressure.
Exercise--- Regular exercise normally lowers blood pressure. If you don’t have a routine, start with something simple. Walking is easy, cheap, and it reduces stress too.
Manage Stress---Reduce your stress by finding new ways to cope, using muscle relaxation, deep breathing and plenty of sleep.
Smoking---Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries.
Alcohol---This will raise your blood pressure. Find another way to relax, take a walk. Alcohol is also loaded with calories, this will be a great way to drop that 5 pounds mentioned above.
