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How To Prevent Full Blown Hypertension

hypertensionHypertension is a medical condition which occurs when the blood pressure in the arteries is elevated. This elevated blood pressure puts strain on the heart and this can lead to heart diseases, kidney disease and put one at a higher risk to suffer a heart attack.

 

There are a number of reasons for hypertension. Genetics, medication, age and stress are the most common. In some cases doctors cannot identify the underlying medical cause for the hypertension. Though some of the factors cannot be changed, like genetics, you will be interested to know how lifestyle changes can play a big role in preventing full blown hypertension.

Pre-hypertension is when your blood pressure reading is between 120/80mm Hg and 139/89 mm Hg. Full blown hypertension is when your blood pressure reading is 140/90 mm Hg or higher. A normal blood pressure reading is 120/80 mm Hg.

 

Should you fall into the pre-hypertension and hypertension categories here are a few ways you can prevent hypertension or control it.

 

Salt.

 

Cut out salty foods and most of the salts from your diet. High sodium intake can greatly increase your risk of developing hypertension. Processed and pre-packed foods are typically high in sodium, so cut out these from your diet as much as possible.

Fruits and vegetables.

 

A diet which is high in minerals and vitamins can reduce your risk of hypertension and it can also reduce your blood pressure. Favour fresh fruits and vegetables as well as whole grains, healthy oils, lean meats and diary. Remember you want to increase your raw fruits and vegetables and decrease the amount of saturated fats and sodium.

 

Exercise.

 

Exercising can also significantly affect your hypertension. By getting regular exercises you will not only lose weight but the rest of your body will benefit too. Brisk walking, jogging, swimming and other exercises should be performed 3-6 times a week in order to help lower your blood pressure.

 

Reduce alcohol.

 

Drinking alcohol raises the blood pressure in your arteries, so if you do drink excessively then you will need to cut down on your drinking. If you are a female then you should limit your intake to one glass a day whereas men can allow for two glasses.