5 ways to prevent hypertension. Making an effort to prevent high blood pressure can reduce your risk of heart attack, stroke, and other serious illnesses. If you are at risk for hypertension, take these 5 steps to help prevent it.
Maintain a healthy weight. People who are overweight should try to lose weight, and people of normal weight should avoid adding on any pounds. If you are carrying extra weight, losing as little as 10 pounds can help prevent high blood pressure. Talk with your doctor about the best weight for you.
Eat a balanced diet. Eating healthful foods can help keep your blood pressure under control. Get plenty of fruits and vegetables, especially those rich in potassium, and limit your intake of excess calories, fat, and sugar.
Cut back on salt. For many people, eating a low-sodium diet can help keep blood pressure normal. “The higher the sodium intake, the higher the blood pressure,” says Ogedegbe. You can cut back on your total salt intake by avoiding high-sodium packaged and processed foods and not adding extra salt to your meals.
Exercise regularly. The more exercise you get, the better, but even a little bit can help control blood pressure. Moderate exercise for about 30 minutes three times a week is a good start.
Monitor your blood pressure. Make sure that you have your blood pressure measured regularly, either at your doctor’s office or at home. High blood pressure often occurs with no symptoms, so only blood pressure readings will tell you if your blood pressure is on the rise.