High Blood Pressure Prevention
High
blood pressure is especially dangerous, because it often gives no warning signs
or symptoms. Fortunately, you can find out if you have high blood pressure by
having your blood pressure checked regularly. If it is high, you can take steps
to lower it. Just as important, if your blood pressure is normal, you can learn
how to keep it from rising.
How Can I Prevent High
Blood Pressure?
You
can prevent high blood pressure by:
·
Maintaining a healthy weight. Being overweight
can make you two to six times more likely to develop high blood pressure than
if you are at your desirable weight. Even small amounts of weight loss can make
a big difference in helping to prevent and treat high blood pressure.
·
Getting regular exercise: People who are
physically active have a lower risk of getting high blood pressure -- 20% to
50% lower -- than people who are not active. You don't have to be a marathon
runner to benefit from physical activity. Even light activities, if done daily,
can help lower your risk.
·
Reducing salt intake: Often, when
people with high blood pressure cut back on salt, their blood pressure falls.
Cutting back on salt also prevents blood pressure from rising.
·
Drinking alcohol in moderation, if at all: Drinking too
much alcohol can raise your blood pressure. To help prevent high blood
pressure, limit how much alcohol you drink to no more than two drinks a day.
The "Dietary Guidelines for Americans" recommends that for overall
health, women should limit their alcohol to no more than one drink a day.
·
Reduce stress: Stress can make
blood pressure go up, and over time may contribute to the cause of high blood
pressure. There are many steps you can take to reduce your stress. The article
on easing stress will get you started.
Other
nutrients may also help prevent high blood pressure. Here's a roundup of the
research:
·
Potassium. Eating foods
rich in potassium will help protect some people from developing high blood
pressure. You probably can get enough potassium from your diet, so a supplement
isn't necessary (and could be dangerous without a doctor's oversight). Many
fruits, vegetables, dairy foods, and fish are good sources of potassium.
·
Calcium. Populations with
low calcium intakes have high rates of high blood pressure. However, it has not
been proven that taking calcium tablets will prevent high blood pressure. But
it is important to be sure to get at least the recommended amount of calcium --
1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those
over 50 (pregnant and breastfeeding women also need more) -- from the foods you
eat. Dairy foods like low-fat milk, yogurt, and cheese are good sources of
calcium. Low-fat and nonfat dairy products have even more calcium than the
high-fat types.
·
Magnesium. A diet low in
magnesium may make your blood pressure rise. But doctors don't recommend taking
extra magnesium to help prevent high blood pressure -- the amount you get in a
healthy diet is enough. Magnesium is found in whole grains, green leafy
vegetables, nuts, seeds, and dry peas and beans.
·
Fish oils. A type of fat
called "omega-3 fatty acids" is found in fatty fish like mackerel and
salmon. Large amounts of fish oils may help reduce high blood pressure, but
their role in prevention is unclear. Taking fish oil pills is not recommended,
because high doses can cause unpleasant side effects. Most fish, if not fried
or made with added fat, is low in saturated fat and calories and can be eaten
often.
·
Garlic. There has been
some evidence to suggest garlic’s effect in lowering blood pressure, in
addition to improving cholesterol and reducing some cancers. Further research
is being conducted to fully assess garlic’s potential health benefits.
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