Hypertension, commonly known as high blood pressure, is a condition in which blood flows through the arteries at a higher pressure than normal.

This condition increases the risk of numerous health problems, including heart disease, stroke, and kidney disease. Fortunately, with some lifestyle modifications, it is possible to lower the risk of hypertension. Here are ten tips for lowering hypertension risk, with pictures:.

1. Maintain a healthy weight

Being overweight or obese can significantly increase the risk of hypertension. Therefore, it is important to maintain a healthy weight by eating a balanced diet and getting regular exercise. A healthy body mass index (BMI) is between 18.5 and 24.9.

2. Reduce sodium intake

Excessive sodium intake can raise blood pressure. Therefore, it is important to reduce sodium intake by following a low-sodium diet. The recommended daily intake of sodium for adults is 2,300 milligrams.

However, if you already have hypertension, your doctor may recommend a lower intake.

3. Increase potassium intake

Potassium can help counteract the effects of sodium and lower blood pressure. Therefore, it is important to increase potassium intake by eating foods such as bananas, kiwis, avocadoes, and spinach.

The recommended daily intake of potassium for adults is 3,500–4,700 milligrams.

4. Exercise regularly

Regular exercise can help maintain a healthy weight, lower blood pressure, and reduce the risk of hypertension. The recommended amount of exercise for adults is at least 150 minutes of moderate-intensity aerobic activity per week.

5. Quit smoking

Smoking can damage blood vessels and raise blood pressure. Therefore, it is important to quit smoking to reduce the risk of hypertension and other health problems.

6. Limit alcohol intake

Excessive alcohol intake can raise blood pressure. Therefore, it is important to limit alcohol intake to no more than two drinks per day for men and one drink per day for women.

7. Manage stress

Stress can raise blood pressure. Therefore, it is important to manage stress through techniques such as meditation, deep breathing, or yoga.

8. Monitor blood pressure regularly

It is important to regularly monitor blood pressure to identify hypertension early and manage it effectively. Blood pressure can be checked at home using a blood pressure monitor or at a doctor’s office.

9. Take medications as prescribed

If you have hypertension, it is important to take medications as prescribed by a doctor. These medications can help lower blood pressure and reduce the risk of hypertension-related complications.

10. Eat a balanced diet

Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help lower blood pressure and reduce the risk of hypertension. Avoiding processed foods and excess sugar can also help maintain a healthy diet.