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Hypertension
Prevention In 6 Simple Steps
Hypertension Prevention include maintaining a healthy weight; being
physically active; following a healthy eating plan, that emphasizes
fruits, vegetables, and low fat dairy foods; choosing and preparing
foods with less salt and sodium; and, if you drink alcoholic
beverages, drinking in moderation. In this website, you will learn
more about healthy lifestyle habits for hypertension prevention.
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Step 1: Following a Healthy Eating Pattern
Research has shown that following a healthy eating plan can both
reduce the risk of developing high blood pressure and lower an
already elevated blood pressure.
Step 2: Reducing Salt and Sodium in Your Diet
A key to healthy eating is choosing foods lower in salt and sodium.
Most Americans consume more salt than they need. The current
recommendation is to consume less than 2.4 grams (2,400
milligrams[mg] ) of sodium a day. That equals 6 grams (about 1
teaspoon) of table salt a day. The 6 grams include ALL salt and
sodium consumed, including that used in cooking and at the table.
For someone with high blood pressure, the doctor may advise eating
less salt and sodium, as recent research has shown that people
consuming diets of 1,500 mg of sodium had even better blood pressure
lowering benefits. These lower-sodium diets also can keep blood
pressure from rising and help blood pressure medicines work better.
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Step 3: Maintaining a Healthy Weight
Being overweight increases your risk of developing high blood
pressure. In fact, blood pressure rises as body weight increases.
Losing even 10 pounds can lower blood pressure ?and it has the
greatest effect for those who are overweight and already have
hypertension.
Step 4: Being Physically Active
Being physically active is one of the most important steps you can
take to prevent or control high blood pressure. It also helps reduce
your risk of heart disease. It doesn't take a lot of effort to
become physically active.
Step 5: Limiting Alcohol Intake
Drinking too much alcohol can raise blood pressure. It also can harm
the liver, brain, and heart. Alcoholic drinks also contain calories,
which matter if you are trying to lose weight. If you drink
alcoholic beverages, have only a moderate amount ?one drink a day
for women; two drinks a day for men.
Step 6: Quitting Smoking
Smoking injures blood vessel walls and speeds up the process of
hardening of the arteries. This applies even to fi,tered cigarettes.
So even though it does not cause high blood pressure, smoking is bad
for anyone, especially those with high blood pressure. If you smoke,
quit. If you don't smoke, don't start. Once you quit, your risk of
having a heart attack is reduced after the first year. So you have a
lot to gain by quitting.
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