How to Prevent High Blood Pressure

High blood pressure, also referred to as hypertension, can affect anyone. Studies show that African-Americans, more than any other ethnic group, are at the greatest risk. If not addressed, high blood pressure can cause stroke, heart attack, kidney problems and even eye problems. The good news is high blood pressure is not only treatable, it can be prevented. Follow these steps to maintain healthy blood pressure.

Things You'll Need

• Weight scale

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Instructions

• 1

  Calculate your body mass index (BMI) using the information on the Department of Health and Human Services website to determine your healthy weight. See the Resources section below for a link. Enter your current height and weight and the online calculator will do the rest. The National Institutes of Health estimates that healthy weight will produce an index score between 18.5 and 24.9.

• 2

  Aim for a healthy weight through diet modification. Prevent high blood pressure by choosing foods low in cholesterol, fat and calories. Eat your meals more slowly so you can experience fullness while eating smaller portions.

• 3

  Consume less salt and sodium to prevent blood pressure from reaching dangerous levels. Prepare your own meals and avoid canned or processed foods, as they typically contain high amounts of both salt and sodium.

• 4

  Substitute spices and herbs for salt. The food will taste better and you'll receive additional health benefits from these natural sources.

• 5

  Eat poultry, fish and lean meats in place of cured meats or smoked meats, which contain high levels of salt and sodium. The nutrients your body retains will help strip away fat while fueling your body with the amino acids it needs to develop strong muscle fibers.

• 6

  Exercise regularly. Medical reports indicate that cardiovascular exercise that raises your heart rate to approximately 60 to 70 percent of your maximum heart rate is ideal for healthy weight loss.

• 7

  Reduce your intake of alcoholic beverages, as alcohol has been linked to raising blood pressure by introducing unnecessary calories into your diet. Studies show that men should have no more than two alcoholic beverages a day while woman should have no more than one drink a day.

• 8

  Record your blood pressure and keep track of your readings. In addition to your routine doctor visits, you can proactively prevent this disease by monitoring your blood pressure at health fairs, local pharmacy centers and in some shopping malls.