How can I prevent my hypertension? What precautions I have to take?!
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A new study on the prevention of high blood pressure recommends six lifestyle modifications. These strategies are especially important for people who have risk factors for high blood pressure that cannot be changed, including family history, race, and aging.
Lifestyle modifications include:
Maintaining a normal weight, with a body mass index (BMI) of 18.5 to 24.9.
Reducing sodium in your diet to about 2.4 g (2400 mg) per day, which is about 1 teaspoon of salt.
Exercise, such as brisk walking, at least 30 minutes a day on most, if not all, days of the week.
For men, limiting alcohol to two drinks (24 ounces of beer, 10 ounces of wine, or 2 ounces of 100-proof whiskey) per day. Women and lighter-weight people should limit alcohol to half that amount.
Getting 3,500 mg of potassium in your diet every day.
Following the Dietary Approaches to Stop Hypertension (DASH) eating plan, a diet that is rich in fruits, vegetables, and low-fat dairy products, with reduced amounts of saturated and total fats.
Other Answers:
Being overweight is the main cause.
The drugs make you tired.
Exercise also helps.
a balanced diet no processed foods a work out conisting of cardio like running jogging walking things like that i run a health and fitness program any more questions write me.
go to a doctor first. there are a few medications you can take, as well as dietary changes
You can get most of this info from tv commercials even:
Get plenty of exercise, limit your fat and salt intake, do your best to maitain a calm attitude, see the doctor to find out if any medications are indicated.
Drink lots of water, excercise regularly, and stop eating all that pork!
If you smoke, quit. Watch your sodium intake. There is salt in almost everything, especially packaged and canned foods. Exercise and meditate to classical music with a beat slower than your heart rate. If you're overweight, lose weight. I have hypertension, and unfortunately it runs in my family so I take an anti-hypertensive.
BREATHINGPROPPERLYISVERYIMPORT.
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ISUFFERHYPERTENSIONTOO!
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Three part answer:
1. Nutrition.
Avoid processed foods/fast foods. McDonald's, Burger King, Wendy's, KFC, Taco Bell, Quiznos, Chinese food, and others use high quantities of processed salts in the majority of their menus. Those salts are extremely dangerous to those with hypertension or who are at risk.
Examples of processed foods are frozen pizza, canned/dried soup, gravy, beef jerky, potato chips, pretzels, cakes, . . .
Eat whole foods, and smaller portions, but more meals per day. Fresh vegetables and fruit with whole grain carbohydrate products fight hypertension. 12-grain bread, for example, is rich in B complex, which will help regulate hypertension. Fat free yogurt is an excellent calcium source. Contrary to popular belief, calcium's primary role in human nutrition is to support the transport of chemical signals throughout your body: calcium provides critically important support for hypertension.
2. Exercise.
You don't need to do hardcore exercise. Lite to moderate only, and, you must stress cardiovascular conditioning. If you can regularly do three workouts per week, 20 mins for each workout on a treadmill, elliptical runner, stair climber, or stationary cycle, then you will also give your health a biiiiiiiiiig boost. Or, try 30 mins of brisk walking three times a week. Shoot hoops in a a basketball league, play tennis three times a week, 30 mins each time.
3. Stress.
This is the number one complication associated with hypertension. Exercise is a great way to reduce stress, but, spending time with good friends, family, hobbies, volunteering . . . are all "good food" for your soul.
Good luck with your health goals.
Do enough sports or anything else that keeps you on the move (walking instead of driving, if your job is within reasonable distance, gardening and so on.)
Don't eat too much and especially not too fat; if you should already have overweight, try to get rid of it (slowly but steadily works safer than fast).
Don't smoke!
Be careful with alcoholic drinks. A bit of red wine is said (but not proven) to be good against hypertension. Beer and spirits are dangerous, especially if you take too much.
remove the causes of ur hypertension.
Don't listen to most of the people on this forum. They don't have enough information about you to give decent advice. I have had hypertension for many years, and am able to offer you at least some useful information. First of all hypertension is not always caused by improper diet/excess weight/or lack of exercise. In fact, a lot of times it is due to intrinsic factors over which you have no control. I was a 5-mile-per-day runner, very thin, ate well and still had hypertension! Being overweight may cause hypertension for some, on others, it has no effect.
For most people salt restriction has no effect either! Just see a doctor, follow her advice, and take meds if necessary.
1. Avoid stress
2. Cut down on caffeine
3. Cut down on salt
4. Excercise
5. Loose weight
6. If you smoke, quit.
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