WAYS TO PREVENT HIGH BLOOD PRESSURE
Blood pressure is the force of your blood pushing against the walls of your
arteries. Each time your heart beats, it pumps blood into the arteries. Your blood
pressure is highest when your heart beats, pumping the blood. When your heart
is at rest, between beats, your blood pressure falls. Here are a few lifestyle changes
you can make to lower your blood pressure and keep it down.
Each cigarette you smoke increases your blood pressure for many minutes after
you finish. Stopping smoking helps your blood pressure return to normal. 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.
EAT HEALTHY HIGH-PROTEIN FOODS
People who eat more protein have a lower risk of high blood pressure. For those
who eat an average of 100 grams of protein per day, there is a lower risk of
having high blood pressure than those on a low-protein diet.
REDUCE YOUR STRESS
Chronic stress may contribute to high blood pressure. Occasional stress also can
contribute to high blood pressure if you react to stress by eating unhealthy food,
drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work,
family, finances, or illness. Once you know what’s causing your stress, consider
how you can eliminate or reduce stress.
If you can’t eliminate all of your stress, you can at least cope with them in a
Regular physical activity — such as 150 minutes a week, or about 30 minutes
most days of the week — can lower your blood pressure if you have high blood
pressure. It’s important to be consistent because if you stop exercising, your
blood pressure can rise again.