How to Control Pre-Hypertension

If your blood pressure is anywhere between 120/80 and 140/90 then chances are you have pre-hypertension. This means that you have slightly elevated blood pressure, which if not taken care of can turn into high blood pressure, or hypertension as it's also called. There are ways to control pre-hypertension so that it doesn't become a big problem, though this will mean making a permanent and healthy change in your lifestyle.

Instructions

• 1

  Quit smoking and drinking. Smoking doesn't cause pre-hypertension but it can make your blood pressure level rise. High blood pressure is a form of heart disease, which can cause strokes or heart attacks, and smoking increases the chances of having a stroke or heart attack. Drinking alcohol also raises your blood pressure and limiting how much you drink or stopping drinking altogether can help to control pre-hypertension.

• 2

  Maintain a healthy weight. Your blood pressure rises as your weight increases. People who are overweight have a greater risk of having high blood pressure. Losing weight, even just 10 pounds, helps to control your pre-hypertension by lowering your blood pressure. Eating a healthy diet of foods that are low in sodium and high in fiber will help you to lose weight and maintain the loss. Don't forget to drink at least eight glasses of water a day and try to cut back on your fat intake.

• 3

  Get at least 30 minutes of exercise a day. Exercising daily can help to not only control your pre-hypertension but also to lower your blood pressure. Exercising also helps you lose weight and keep it off, while also helping to keep your heart healthy. You'll be amazed at the difference taking a walk every day will have on your pre-hypertension.

• 4

  Cut back on your salt intake. Sodium tends to run up your blood pressure. If you have pre-hypertension, that means you can easily go into hypertension. Reduce the amount of fried and processed foods you eat. Processed foods usually have a high level of salt and too much fried foods can cause you to have high cholesterol, which can cause your blood pressure to rise.

• 5

  Reduce your stress level. Stress is notorious for causing blood pressure to go up. Preforming yoga is a simple way to help you relax when you are stressed out. One way to help control your pre-hypertension is to get plenty of sleep each night.