- 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. Consider following the Dietary Approaches to Stop Hypertension, or DASH, diet, which has been shown to help manage blood pressure.
- Maintain a healthy weight: When it comes to hypertension prevention, 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.
- 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,” 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: Get moving to prevent hypertension. 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.
- Limit the alcohol: Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than two.
- Monitor your blood pressure: High blood pressure often occurs with no symptoms, so only blood pressure readings will tell you if your blood pressure is on the rise. If your doctor determines that you have prehypertension — blood pressure in the range of 120-139/80-89 millimeters of mercury (mmHg) that puts you at increased risk of developing hypertension — your doctor may recommend extra steps as a safeguard.
Also Read: Alert your patients!
Content source: Everyday health