Lose weight: Losing weight will decrease the amount of pressure it takes to move blood around the body. Certain fats in the body cause the arteries to thicken, making blood flow more difficult. Quit smoking: The chemicals found in tobacco smoke can increase the risk of plaque buildup in the arteries, limiting the flow of blood to the body.
These chemicals raise blood pressure and heart rate, increasing the risk of heart attack or stroke. Quitting smoking should be a top priority for people with and without high blood pressure. A final note from Dr. Hypertension cannot be prevented. The risk of hypertension can be reduced by having a healthy lifestyle, in particular reduced salt intake. Most patients with hypertension have no symptom at all. Therefore, it is not reliable to only look out for symptoms. What is blood pressure?
How is high blood pressure diagnosed? Blood Pressure Category Systolic Blood Pressure Diastolic Blood Pressure Normal Less than and Less than 80 High Blood Pressure no other heart risk factors or higher or 90 or higher High Blood Pressure with other heart risk factors, according to some providers or higher or 80 or higher Dangerously high blood pressure - seek medical care right away or higher and or higher For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.
Who is at risk for high blood pressure? After age 55, women are more likely than men to develop it. Lifestyle - Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium salt or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
Family history - A family history of high blood pressure raises the risk of developing high blood pressure How can I prevent high blood pressure? You can help prevent high blood pressure by having a healthy lifestyle.
This means Eating a healthy diet. To help manage your blood pressure, you should limit the amount of sodium salt that you eat and increase the amount of potassium in your diet.
It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. The DASH eating plan is an example of an eating plan that can help you to lower your blood pressure. Getting regular exercise. Exercise can help you maintain a healthy weight and lower your blood pressure. You should try to get moderate-intensity aerobic exercise at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week.
Aerobic exercise, such as brisk walking, is any exercise in which your heart beats harder and you use more oxygen than usual. Being at a healthy weight. Aim to eat less than 6g 0. Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:. Find out how many units are in your favourite drink and get tips on cutting down. Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure. Find out how many calories are in popular drinks. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Find out if you need to lose weight with the BMI healthy weight calculator.
If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health.
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