1. Weigh in on Hypertension
Some risk factors for hypertension are out of your control, such as race, gender and age. However, you can change certain risk factors, such as being overweight. Being overweight significantly increases your risk of developing hypertension. The more overweight you are, the higher your risk is. Lower your chances by reducing excess body fat. If you are overweight, reduce calories and eat foods high in fiber and low in unhealthy fats. Aim to lose 1 to 2 lb. a week until you reach a healthy weight for your age and height.
2. Get a Move On
Being a couch potato puts you at risk for developing hypertension. Cut your risk by starting an exercise program. Do some form of cardiovascular exercise such as biking, walking or swimming. Cardiovascular exercise should increase your heart rate and get your blood pumping. Start slow and build up to 30 minutes 3 to 5 times a week. Incorporate activity into your daily life by walking more and taking the stairs.
3. Watch the Salt
Our bodies need some salt to function properly. However, most Americans have too much salt in their diet. Salt can increase fluid retention and lead to hypertension. To reduce your risk, check out nutritional labels on foods, especially frozen dinners and soups, which tend to be high in salt. Skip adding salt to fresh vegetables. Use herbs or lemon juice instead.
4. Keep Your Stress Level in Check
Stress raises your blood pressure. Chronic stress can be a risk factor for developing hypertension. Find healthy ways to relieve stress such as listening to music, going for a walk or spending time with friends. Laughter is a great stress reliever. Maintaining your sense of humor can also help you keep perspective.
5. The Pill and Hypertension Connection
For some women, taking birth control pills can be a risk factor. Women who are over 35 and have a family history of hypertension may be especially at risk. If you have other risk factors for hypertension, such as being overweight or smoking, you may want to consider using an alternative method of birth control.
