How to Prevent Hypertension – 7 Helpful Tips
Hypertension (HTN) or high blood pressure means high pressure or tension in the arteries. The arteries are the vessels that carry blood from the pumping heart to all the tissues and organs of the body. It is generally defined as a level exceeding 140/90 mm Hg that has been confirmed on multiple occasions. The systolic blood pressure is the top number, and it represents the pressure in the arteries as the heart contracts and pumps blood into circulation. The diastolic pressure, which is the bottom number, represents the pressure in the arteries as the heart relaxes after contraction.
Even though the exact cause of hypertension is usually unknown, there are many factors that have been linked with this condition. Risk factors include genetic and family history of cardiovascular disease or hypertension, thyroid problems or tumors, environmental factors, excessive salt intake, Vitamin D deficiency, diabetes, insufficient calcium potassium and magnesium consumption, obesity or being overweight, stress, smoking and alcohol abuse, physical inactivity or lack of exercise, side effects of pharmacologic drugs such as birth control pills, and aging (55 for men and 65 for women).
The World Health Organization (WHO) considers hypertension to be the leading cause of cardiovascular mortality. The manner of preventing hypertension suggests the subsequent routine changes:
– Regular work-out and weight reduction. As we know exercise can help reduce stress (such as yoga, Pilates and Tai Chi), helps lose weight by removing the excess fat in the blood stream, and lessen the risk of hypertension.
– Reducing sugar consumption. Sugar is called the sweet poison.
– Dietary change is also helpful in reducing blood pressure. The best example of this is the dietary approaches to stop hypertension diet. This diet encourages a lot of fruit, vegetables and low-fat dietary products intake.
– Low-sodium diet. It is a good practice to read the labels of processed or canned foods and avoid those with high levels of sodium.
– Drink plenty of water. Water aids the body in elimination of waste products and toxins.
– As much as possible, refrain from engaging too much or excessive use of tobacco and alcohol consumption.
– Omega 3 fatty acids, which are normally found in fish oil, are shown to lower blood pressure in hypertensive individuals.
The best regimen for people who want to prevent hypertension is lifestyle routine change such as healthy diet, regular exercise, losing weight, decrease salt and sugar intake, and avoid excessive smoking and drinking alcohol.