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A Guide to High Blood Pressure Prevention
There are several ways of preventing high blood pressure, also called hypertension, as the problem is linked to your diet, heredity and health. The best recommendation for preventing high blood pressure is to live a healthy lifestyle and getting regular physical activity, though what you eat is also highly important.
There's a particular eating plan that you can follow to reduce your heart pressure that's called the Dietary Approach to Stop Hypertension, or DASH. It is possible to minimize hypertension by eating certain foods such as vegetables, fruits, low fat dairy foods and foods that are low in fat and cholesterol. You also want to eat nuts, poultry, whole grains and fish.
Another diet specifically created for preventing high blood pressure is the DASH-sodium diet. This diet limits the amount of sodium you eat every day as sodium is directly associated with high blood pressure. This diet permits just 1,500 mg of salt each day, which can lower your blood pressure considerably.
Being overweight is also linked to high blood pressure. You can dramatically lower your blood pressure by losing as little as ten pounds. Obesity and high blood pressure can result in heart disease and diabetes. You can make a big difference to your general health by losing 10 pounds.
You can lose weight by doing more exercise and this also helps in preventing high blood pressure. Exercise works the heart and the more you work out the lower your resting heart rate. You don't need to go crazy; simply work up slowly to a minimum of 30 minutes a day for 5 days a week. You will want to switch the exercises that you do to keep it interesting.
Blood pressure is also linked to alcohol intake, and over consumption can result in high blood pressure. You should drink moderately, which means two drinks per day for men and one drink per day for women. One ounce of strong liquor, 5 ounces of wine and 12 ounces of beer is considered one drink. If you're trying to lose weight then alcoholic beverages can make this difficult.
Smoking also leads to high blood pressure and if you're a smoker then you should quit in order to prevent high blood pressure. You can bring your blood pressure back to normal in a year just by quitting smoking.
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