High blood pressure, also referred to as hypertension, occurs when blood flows through the arteries at a higher pressure than normal. The American Academy of Family Physicians explains that chronic high blood pressure may damage blood vessels, leading to increased risk of heart disease, stroke or kidney failure. There are several ways to prevent high blood pressure through lifestyle change.
Weight Management
Excess weight leads to high blood pressure. The overweight body requires extra blood to pass through the vessels, causing a buildup of pressure. This pressure forces the heart to work harder than normal. Shedding pounds allows the body to decrease the work overload caused by increased blood pressure. The Mayo Clinic recommends consulting with a physician to determine the best amount of weight to lose to maintain healthy blood pressure and overall wellness.
Exercise Regularly
Daily physical activity not only helps to reduce excess weight but also lowers blood pressure. The University of Maryland Medical Center notes that regular exercise reduces blood pressure because it stimulates the release of a chemical in the body called nitric oxide, which helps to keep the blood vessels open for blood flow. Exercise also gets the heart pumping, strengthening the cardiovascular system. Daily exercise recommendations can include light walking or more intense exercise such as weight training and aerobics. A medical professional can help patients with high blood pressure develop an exercise plan specific to their needs.
Eat Healthy
A diet rich in whole grains and low in fat aids in managing blood pressure. Medline Plus recommends reducing intake of saturated fats and avoiding fried foods, which can increase unhealthy cholesterol levels in the blood. Following the food pyramid or the dietary approach to stop hypertension, known as the DASH diet, also offers a means for managing high blood pressure, the Mayo Clinic indicates. Patients can begin choosing healthier eating patterns by keeping a food journal to monitor nutrition habits and making a grocery list of healthy foods and sticking to it. Learning to read food labels for nutrition information also aids in forming healthy eating habits.
Reduce Salt, Alcohol and Smoking
Too much daily intake of sodium is a culprit high blood pressure. Patients should substitute salt with spices such as garlic and pepper. The University of Maryland Medical Center suggests using salt substitutes to flavor foods.
Alcohol raises blood pressure by reducing the flow of nutrient-rich blood to the heart. Patients should consume less than three alcoholic drinks per day to decrease the risk of high blood pressure. Smoking tobacco products also raises blood pressure by narrowing blood vessels. Stopping smoking can help manage blood pressure.
