Empower yourself with practical tips to avoid hypertension. Meri Sehat provides expert guidance for a healthier future.

How To Avoid Hypertension

The term “blood pressure” refers to the blood pushing against the walls of your arteries when your heart pumps. At times, it moves more forcefully than it should.

Introduction

This &lsquo;high&rsquo; <a href="https://merisehat.pk/disease/blood-pressure">blood pressure</a> is normal, considering if you are exercising or under stress. But supposing you are at rest or your blood pressure is high for a prolonged duration, then you may have hypertension. As a result, you are at risk of developing&nbsp; many complications, including heart disease, stroke, vision loss, kidney damage, and cognitive decline.

How do you avoid it? Something that was triggered while you were practically sitting and doing nothing &ndash; there&rsquo;s no way that you can control it, right?

Wrong, actually.

Hypertension prevention is never about factors that you cannot change, like your age, genetics, family history, ethnicity, and sex. It is about what you can do, i.e., make healthy lifestyle choices. 
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Understanding preventive measures of hypertension

Dealing with hypertension is tricky. This is because it usually does not present any symptoms. Most people are surprised to see a reading above 130/80 mm Hg when they are feeling perfectly fine.<a href="#accordion">[3]</a> 
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The key is to understanding why can be found in positive responses to the questions listed below:

<ul>
	<li>Are you overweight or obese?</li>
	<li>Is your sodium intake high?</li>
	<li>Does your diet lack potassium?</li>
	<li>Do you drink too much tea or coffee throughout the day?</li>
	<li>Is your sleep schedule messed up?</li>
	<li>Do you smoke?</li>
	<li>Is your lifestyle generally sedentary? 
	&nbsp;</li>
</ul>

While your doctor can guide you further according to your specific needs, you can adopt certain habits to avoid high blood pressure.<a href="#accordion">[1][2]</a>

<ul>
	<li>Let&rsquo;s begin with the hypertension foods to avoid list. Cut down on salt, saturated fat, and caffeine. Do not drink more than 4 cups of coffee and consume less than 6 g or a teaspoon of salt a day. 
	Eat fewer processed foods. Restricting refined carbs helps you lose weight. And make sure your diet includes plenty of fresh fruits and vegetables, as well as whole grains. Dried apricots, potatoes, spinach, lentils, low or zero-fat milk are some options you can consider.</li>
	<li>No smoking should be a no-brainer, really. If you smoke or are exposed to secondhand smoke, avoiding that will help.</li>
	<li>Get moving. Being physically active for at least 30 minutes a day for 5 days a week can help you maintain a healthy weight. Use the stairs. Ditch the car and walk instead. Play a team sport. Try gardening or going for a walk around the block. Excercise stimulates the production of the body&rsquo;s natural mood elevators and natural painkillers while reducing the level of stress hormones.</li>
	<li>Alternatively, other techniques like listening to music, reading a book, or meditation can also help alleviate stress.</li>
	<li>Rest is crucial to your overall health. Stick to a sleep schedule for a good night&rsquo;s sleep. If you have any underlying issues, like sleep apnea or restless leg syndrome, get professional help rather than ignore them.</li>
	<li>Don&rsquo;t skip your doctor&#39;s check-ups. BMI calculation and regular monitoring of blood pressure help your doctor identify what works for you and what doesn&rsquo;t. 
	&nbsp;</li>
</ul>

Note: If your blood pressure doesn&rsquo;t decrease after making these lifestyle changes, consult your doctor immediately. They may recommend some supplements and prescription drugs, depending on your blood pressure level and other factors. 
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Conclusion

In conclusion, a holistic approach, including a balanced diet rich in fruits, vegetables, and whole grains, along with regular exercise, can significantly contribute to lowering high blood pressure. Adequate sleep is equally important to manage stress and prevent hypertension. Regular monitoring of blood pressure and medical consultations further help to timely address potential issues. 
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Key Takeaways

<ul>
	<li>The new guidelines from the American Heart Association and the American College of Cardiology define high blood pressure as 130/80 mm Hg.</li>
	<li>Hypertension is a serious, chronic disease. It increases the risk of heart attack, stroke, and even cognitive decline.</li>
	<li>Most people with hypertension have no obvious symptoms of the condition.</li>
	<li>It is possible to prevent hypertension by making lifestyle changes, including losing weight, eating a healthy diet, exercising regularly, and reducing stress.</li>
	<li>Regular checkups are necessary, especially if you have nonmodifiable risk factors for hypertension, including age, coexisting diseases, and a family history of high blood pressure.</li>
</ul>

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