These tips to prevent high blood pressure are important and should be followed to the “T”. This is because high blood pressure or hypertension can cause complications which can disable you permanently or can even cause sudden death.
If you ‘re not convinced, check out these facts:
According to the Centers for Disease Control and Prevention (CDC):
- About 70 million American adults (29%) have high blood pressure—that’s 1 of every 3 adults.
- Only about half (52%) of people with high blood pressure have their condition under control.
- Nearly 1 of 3 American adults has prehypertension—blood pressure numbers that are higher than normal, but not yet in the high blood pressure range.
Again check this out:
In 2013, more than 360,000 American deaths included high blood pressure as a primary cause. That is almost 1,000 deaths each day.
High blood pressure increases your risk for dangerous health conditions:
- First heart attack: About 7 of every 10 people having their first heart attack have high blood pressure.
- First stroke: About 8 of every 10 people having their first stroke have high blood pressure.
- Chronic (long-lasting) heart failure: About 7 of every 10 people with chronic heart failure have high blood pressure.
- Kidney disease is also a major risk factor for high blood pressure.
If you have high blood pressure, it is necessary that you control it but if you do not have it, you can prevent it. The U.S. Department of Health and Human Resources has recommended these tips for preventing high blood pressure.
How You Can Prevent High Blood Pressure (Hypertension)
1. Weight should be maintained at a healthy level. If you are overweight, do exercise and control your calorie intake. Burn more calories than your intake. To maintain your weight, eat calories to the amount that you burn.
2. Diet to prevent high blood pressure should contain fruits and vegetables. Low-fat dairy products should be preferred and foods containing saturated fats, trans fats and cholesterol should be avoided. DASH diet (Dietary Approach to Stop Hypertension) is ideal.
Examples of such foods that contain saturated fats and triglycerides and are to be avoided are:
a) Dairy products such as cream, cheese, butter and Ghee.
b) Animal meat such as tallow, lard and fatty meat.
c) Oils such as coconut oil, cotton seed oil and palm oil.
3. Salt intake should be restricted to one teaspoon per day (ie.2400 mgm). Avoid taking that extra salt at the table. Fast foods, canned foods or processed foods containing low sodium content should be preferred.
4. Avoid Smoking: Smoking is the second most common cause, after high blood pressure, in causing a heart attack.
5. Alcohol should be in moderation and restricted to 2 pegs for men and one peg for women.
6. Exercise for about 20 to 30 minutes and can be in the form of a brisk walk or cycling or aerobics or some such exercise that will burn your calories.
7. Check your blood pressure at your physician’s clinic at regular intervals and seek his advice on the status of your health and whether any further preventive steps or medication is required.
8. Natural medicines for high blood pressure such as one small piece of raw garlic can be eaten with dinner. This will also help in keeping your cholesterol levels from rising. An herbal preparation of Hawthorne berries is also very useful.
9. Drink adequate amount of water. If you ae a normal healthy person without hypertension, you should drink about eight to ten 8-ounce glasses of water per day.
10. If any medication for hypertension has been ultimately prescribed, take it religiously and follow-up with your doctor for regular check ups. Sometimes, a change in the medicine or its dosage may be required.
It is important to remember that complications of hypertension can be lethal. Many a time, hypertension does not show any symptoms and is detected only when lethal complications develop. It is, therefore, called “The Silent Killer”. Preventing High Blood Pressure, therefore, becomes important.