June 21, 2013

How You can Prevent High Blood Pressure

How You can Prevent High Blood Pressure
Various studies have concluded that on average, one in every four Americans suffers from what is known as high blood pressure, also referred to as hypertension.

It can end up being a dangerous condition and can lead to the development of various diseases, including stroke, dysfunctional kidneys and cardiac arrest.

Though there are no symptoms which accompany high blood pressure, you can always get it measured regularly; if it’s too high, there are steps you can take to lower it. If it’s already normal, then you should still read on for the following tips can be useful for maintenance purposes.

Preventing High Blood Pressure through Lifestyle Changes

To begin with, there are certain habits you can implement in your regular lifestyle in order to prevent the onset of high blood pressure and/or lower it, with the first and most obvious one being to stay at a healthy weight. If you are overweight, then you could be up to two to six times as likely to develop hypertension (depending on your normal weight and the amount of it you have in surplus). There is no magic trick here, just reduce the amount of calories you eat on a daily basis, avoid unhealthy foods and replace them with fruit and vegetable-based meals (for the most part).

Exercising regularly is also a key to keeping your blood pressure down, as it was shown that active people are anywhere from 20 to 50% less likely to develop the condition. Naturally, you don’t have to be running triathlons every other day to make this happen; simply exercise on a regular basis, around four to five times a week, for about thirty minutes to an hour at most.

Somewhat surprisingly, salt actually plays an important role in controlling your blood pressure. It was observed that those afflicted with the condition saw a drastic drop in pressure once they cut back on the salt, and chances are you’ll be affected the same way. Also, limiting your salt intake will help to keep your blood pressure low and stable.

Slow down on the booze. If you keep hearing this one time and time again and are suffering from high blood pressure, then the time to cut back really has come around the corner. Drinking too much alcohol is a great way of making your blood pressure skyrocket, meaning it should only be consumed in moderation. Doctors recommend no more than two drinks each day.

Finally, you should definitely look into ways of reducing the amount of stress you experience on a daily basis. Whether you simply need to make some mental adjustments or practice relaxation exercises, do what you have to do to remain calm; stress can make blood pressure jump quite high and is actually one of the main reasons most people in first-world countries suffer from the condition.

Hypertension Prevention through Nutrients

As it happens, there are certain nutrients which can help you fight against blood pressure and keep it at stable levels, and here’s a brief look at what they are:
  • Calcium: A distinct correlation was shown between a lack of calcium and high blood pressure, meaning that even though taking more of it probably won’t lower it, ingesting the daily recommended dose will help to keep it down.
  • Potassium: It was observed that in certain cases, potassium-rich foods (vegetables, fish and dairy products in particular) can prevent the development of high blood pressure. Because you can get all the potassium you need from foods, chances are you won’t have to take any supplements to meet the daily quota.
  • Fish Oils: Because they contain omega-3 fatty acids (mackerel and salmon are amazing sources) which are good for your cholesterol and circulation system, fish oils can help to reduce blood pressure, especially in the long run. Just make sure not to fry your fish or add low-saturated fat to it.
  • Magnesium: People who are following diets low on magnesium are often observed to have higher blood pressure than expected. In other words, taking the recommended daily dose of magnesium can help to prevent blood pressure from setting in, and it can be found in vast amounts in green leafy vegetables, nuts, whole grains, seeds and beans.
  • Garlic: Finally, to top off the list there is garlic. While the studies on the subject are still scarce, there are some indications that garlic can actually lower your blood pressure, and even improve your cholesterol and help to ward off against various types of cancer.
As you can see, even though high blood pressure may be a common problem there are plenty of natural healing and prevention methods you can try on your own without really buying anything. Simply remember to act as fast as possible as hypertension won’t give you any warning before it actually strikes.

Related articles:

Frequently Asked Questions on Hypertension (or High Blood Pressure)
High Blood Pressure Diet – Fighting Hypertension with Food
The Basic Guide to Understanding High Blood Pressure
Controlling your High Blood Pressure with the Help of Foods
What are the Symptoms of High Blood Pressure – An In-Depth Overview

Related Products:

Related Books:

Blood Pressure Down by Janet Bond Brill Ph.D. R.D. – The Easy and Natural Anti-Hypertension Plan

Blood Pressure Down by Janet Bond Brill Ph.D. R.D. is a simple and effective ten-step plan that lasts a total of four weeks, designed to help you lower your blood pressure to stable levels by eating the right foods, without using any prescription drugs or chemicals or anything of the sort.

The High Blood Pressure Solution by Richard D. Moore – Solving Hypertension through Balance

The High Blood Pressure Solution by Richard D. Moore is a book, which apart from containing plenty of information on hypertension, also offers a scientifically-formulated program which focuses on using nutrition (no chemicals or pharmaceuticals) in order to lower and stabilize one’s blood pressure.

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