Tips to Prevent High Blood Pressure

Published On Jan 14, 2021 5:30 AM By Sakshi Aggarwal

High blood pressure or hypertension, is called a "silent killer" It also has no effects, but it is a significant cause of stroke and heart failure. Your blood pressure depends on the amount of blood the heart is circulating, and the amount of blood flow resistance in your arteries. The thinner the arteries, the higher the blood pressure.

Tips to Prevent High Blood Pressure

The positive news about high blood pressure is that, without needing treatment, lifestyle changes will dramatically decrease your numbers and reduce the risk of high blood pressure. Here are some lifestyle changes you can make to control your blood pressure and keep it down.

1. Healthy Diet: To help you prevent high blood pressure and its risks, opt for nutritious meals and snacks. Make sure to eat lots of fruits and vegetables that are fresh. Eat a mix of calcium, carbohydrate, and protein-rich foods, and reduce salt (sodium) and saturated fat. Having these positive improvements will help to keep blood pressure down and protect against stroke and heart disease.

2. Be Physically Active: Physical exercise will help you keep your blood pressure at a stable weight and lower it. Adults each week must get at least 2 hours and 30 minutes of exercise of moderate intensity, such as brisk walking or cycling. That is about thirty minutes a day, five days a week.

3. Maintain Your Weight: If you are overweight or obese, the chance of high blood pressure increases. Speak to a doctor about how to maintain a healthier weight, including choosing healthy diets and physical exercise daily.

4. Get Enough Sleep: For optimal wellbeing, you must get enough sleep. An increased risk of heart failure, high blood pressure, and stroke are associated with not having enough sleep daily.

5. Reduce Stress: Chronic stress may lead to high blood pressure. If you respond to stress by consuming unhealthy food, drinking alcohol, or smoking, it may also lead to high blood pressure. Once you are aware of what causes you stress, consider how you can reduce or eliminate stress.

6. Avoid Smoking and Alcohol: Smoking increases your blood pressure and places you at increased risk of stroke and heart disease. If you smoke, quitting will reduce the chances of contracting heart disease. Do not consume too much alcohol, which will increase your blood pressure.

7. Limit Caffeine: Your blood pressure is increased by caffeine; any person who is more sensitive than others to caffeine should cut down on their coffee intake or try decaffeinated coffee.

8. Limit Your Sodium Intake: To lower blood pressure, limiting sodium consumption to a minimum may be crucial. In some people, the body tends to absorb fluid when you consume too much salt, increasing blood pressure. Processed foods tend to be filled with salt as well. Often read food labels and, where appropriate, use low-sodium alternatives.


High blood pressure can lead to severe health problems when left untreated, including stroke, heart attack, and kidney failure. Your doctor's regular visits will help you monitor and manage your blood pressure. Medication, lifestyle improvements, or a mixture of treatments may be used in the recovery plan. Following the above tips will also help you maintain your blood pressure at its normal level.

Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.

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