Hypertension is the medical term for high blood pressure. According to the Centers for Disease Control, there were approximately 23,855 deaths that occurred in 2006 related to hypertension. Although there are numerous causes of hypertension, there are a few preventative measures that can be taken involving your lifestyle and eating habits.
Step 1
Cut out smoking. Smoking damages your lungs and can affect your blood pressure by hardening the arteries and damaging blood vessels in the heart. Quit smoking or don't start.
Step 2
Start exercising. Exercise offers the body a lot of benefits like better brain function, better sleep quality and better joint mobility. But it can also improve your circulation and help you maintain your weight, which can lower your risk for hypertension. Aim for 30 minutes of exercise a day at a moderate pace. This means you should be slightly winded. Some good exercises are weight training, running, biking, swimming, rowing and walking.
Step 3
Follow the DASH diet. The DASH diet was set up by the National Institutes of Health, and it stands for Dietary Approaches to Stop Hypertension. Some of the main points of this diet include eating a lot of fruits, vegetables, low-fat dairy and whole grains, and avoiding foods that are high in saturated fat.
Step 4
Watch your sodium intake. Sodium is found in salt, processed frozen meals and a lot of soups and condiments. Eating high amounts of sodium can cause water retention, which can elevate your blood pressure. To prevent this from happening, keep your sodium intake low by avoiding processed foods and not adding a lot of salt to your food.
Step 5
Watch your intake of alcohol. According to the Mayo Clinic, "even if you're healthy, alcohol can raise your blood pressure" in excessive amounts. To prevent hypertension, keep your intake moderate, one to two drinks a day.
Step 6
Live as stress-free as possible. Join in mind/body activities like yoga, t'ai-chi, meditative breathing and massages to help control daily stress.
