How Can I Prevent
High Blood Pressure?
You can help prevent high
blood pressure by having a
healthy lifestyle. This means:
Maintain a healthy weight.
When it comes to
hypertension prevention,
your weight is crucial, says
Dr. Ogedegbe. Being
overweight increases your
risk for high blood pressure.
Weighing yourself daily or
weekly provides a sense of
accountability and is helpful
for maintaining a healthy
weight. It is a good idea to
keep track of your weight so
you can plan accordingly and
adjust your diet and
exercises, as necessary.  food and etc.
Eat a healthy diet. Eating
healthful foods can help keep
your blood pressure under
control. Choose healthy meal
and snack options to help you
avoid high blood pressure
and its complications. Be
sure to eat plenty of fresh
fruits and vegetables. .
Include in your diet the foods
that are rich in potassium,
protein and fiber such as
potatoes, banana, avocado,
carrots, watermelon, beets,
garlic, lentils, leafy green
vegetables. Avoid food that
are high in sodium and fats
such as processed food,
canned soup, fried foods,
processed meat, salty snack

Exercise regularly. Get
moving to prevent
hypertension. "Physical
activity is crucial," says
Ogedegbe. The more exercise
you get, the better, but even a
little bit can help control
blood pressure. Moderate
exercise for about 30 minutes
three times a week is a good
start. Some examples of
aerobic exercise you may try
to lower blood pressure
includes walking, jogging,
cycling, swimming or
dancing.
Quit smoking. Each cigarette
you smoke increases your
blood pressure for many
minutes after you finish. The
chemicals found in tobacco
smoke can increase the risk
of plaque buildup in the
arteries, limiting the flow of
blood to the body. Quitting
smoking can reduce your risk
of heart disease and improve
your overall health. People
who quit smoking may live
longer than people who never
quit smoking.
Limit how much alcohol
you drink. Do not drink too
much alcohol, which can
raise your blood pressure. It
also adds extra calories,
which may cause weight
gain. Men should have no
more than two drinks per day,
and women only one.
Reduce your stress. Stress Get enough sleep. Getting
causes the heart to beat faster, enough sleep is important to
constricting the blood vessels your overall health,
and temporarily raising blood and enough sleep is part of
pressure. Take some time to keeping your heart and blood
think about what causes you vessels healthy. Not getting
to feel stressed, such as work,
enough sleep on a regular
family, finances or illness.
basis is linked to an increased
Once you know what's
causing your stress, consider risk of heart disease, high
how you can eliminate or blood pressure, and stroke.
reduce stress. Learning how
to relax and
manage stress can improve
your emotional and physical
health and lower high blood
pressure. Stress management
techniques include
exercising, listening to music,
focusing on something calm
or peaceful, and meditating.