How to Avoid Hypertension

According to the American Heart Association, more than 70 million people over age 20 have hypertension. The incidence is increasing, making it important to know how to avoid hypertension. Scientists are not certain what causes hypertension in 90 to 95 percent of cases. There are steps that can be taken to avoid hypertension. With proper motivation, you can avoid being part of the statistics.

Instructions

• 1

  Know your blood pressure readings. A blood pressure reading greater than 140/90 is too high, and requires treatment. Your healthcare provider might want to keep your blood pressure lower than 120/80 if you are diabetic, have kidney disease or have cardiovascular disease. Pre-hypertension is defined as a blood pressure reading between 120/80 mmHg and 139/89 mmHg--an important warning that it is time to take action to avoid hypertension.

• 2

  Know your risk factors. If you have a family history of hypertension, are obese, have kidney disease or diabetes, you are at risk for developing high blood pressure that can lead to heart attack and stroke. Hypertension causes extra force against the blood vessels, and can lead to enlargement of the lower portion of the heart, and heart failure. The long-term effects of high blood pressure make it important to avoid hypertension through lifestyle changes. Complications of high blood pressure decrease quality of life and lead to increased hospitalizations.

• 3

  Learn to eat a healthier diet. Limit your salt intake to 1,500 mg per day. Focus on eating fruits, vegetables, low-cholesterol and low-saturated-fat foods. Add whole grains to your diet. Eat less red meat, and more poultry. Nuts have beneficial fats, and can help lower blood pressure. Remember to choose unsalted nuts. Fish is an important source of omega 3 beneficial fatty acids, and should be consumed three times a week. Avoid sugar and baked goods. Choose low-fat dairy foods to avoid hypertension, and drink alcohol only in moderation.
  The above foods can help lower blood pressure, and are part of the DASH diet (Dietary Approaches to Stop Hypertension). Consuming a DASH diet on a regular basis is found to help lower existing high blood pressure, and helps to avoid hypertension.

• 4

  Lose body fat. Decrease your caloric intake to avoid hypertension. Choose skin milk over whole milk, and yogurt instead of ice cream. Focus on buying lower-fat meats. Avoid butter, margarine and mayonnaise. You can find lower-fat and "light" options. Consider using lemon juice instead of regular salad dressing, or olive oil and vinegar combined with herbs.

• 5

  Start a simple exercise program. With little effort, you can engage in 30 minutes of moderate activity 5 to 7 days a week. A simple walking program is sufficient. Gardening, household chores, dancing, water aerobics, and sports are options that provide sufficient activity to avoid hypertension.