Hypertension, also referred to as high blood pressure, is a condition that affects millions of people globally.
It occurs when the force of blood flowing through your blood vessels is too high, causing the arteries’ walls to strain and become damaged. High blood pressure puts a strain on the heart and other organs in the body, and it can also lead to several life-threatening conditions such as heart disease, stroke, and kidney failure.
What is Normal Blood Pressure?
Before we look at how to prevent hypertension, it is essential to know what normal blood pressure is. Blood pressure is measured in millimeters of mercury (mmHg) and is made up of two numbers- systolic and diastolic pressure.
The systolic pressure refers to the pressure in your blood vessels when your heartbeats, while diastolic pressure refers to pressure in the vessels between beats.
The American Heart Association uses the following guidelines to evaluate blood pressure, and these have also been adopted by healthcare professionals worldwide:.
- Normal blood pressure- less than 120/80 mmHg
- Elevated blood pressure- 120-129/less than 80 mmHg
- Stage 1 hypertension- 130-139/80-89 mmHg
- Stage 2 hypertension- 140/90 mmHg or higher
Preventing Hypertension
Although genetics can predispose you to develop hypertension, several lifestyle changes can help prevent and manage hypertension. The following are practical preventive measures you can take to maintain a healthy blood pressure:.
Eat Healthily
Your diet is a critical factor in managing your blood pressure. A healthy and balanced diet can help you maintain a healthy weight, lower your blood pressure, and reduce the risk of cardiovascular diseases.
A diet rich in fruits, vegetables, whole grain, lean protein, and low-fat dairy can help you achieve this. It is also essential to lower your sodium intake, limit your alcohol consumption, and avoid processed foods and foods high in saturated and trans fats.
Maintain a Healthy Weight
Being overweight or obese can put a strain on your heart and increase your blood pressure. Losing weight, even a modest amount, can significantly reduce your blood pressure.
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Immediate Action Against Hypertension
Aim for a healthy weight by maintaining a balanced diet and engaging in physical activity.
Stay Active
Engaging in physical activity can help keep your heart healthy and reduce your risk of developing hypertension. Regular exercise can help maintain a healthy weight, lower your blood pressure, and improve your heart health.
Aim to engage in at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise.
Avoid Tobacco
Smoking tobacco can significantly increase your blood pressure and your risk of developing a cardiovascular disease. Quitting smoking can significantly reduce your blood pressure and improve your heart health.
Seek professional help if you need assistance in quitting smoking.
Manage Stress
Stress can contribute to hypertension; hence it is essential to learn healthy techniques to manage stress. Engage in activities that you enjoy, practice yoga, meditation, or deep breathing exercises, and learn to prioritize self-care.
Monitor Your Blood Pressure
Regular monitoring of your blood pressure can help detect hypertension early before it causes significant complications. You can visit a healthcare professional or purchase a blood pressure monitor for home use.
Conclusion
Preventing hypertension is crucial in maintaining a healthy heart and reducing the risk of life-threatening cardiovascular diseases.
It is essential to maintain a healthy diet, engage in physical activity, maintain a healthy weight, quit smoking, learn stress management techniques, and monitor your blood pressure regularly. Implementing these preventive measures can safeguard your heart and enhance your overall well-being.
