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  • Writer's pictureDietMi Team

6 Ways You Should Know To Prevent High Blood Pressure

Healthy living can help you maintain a healthy blood pressure level. You can reduce your heart disease and stroke risk by preventing high blood pressure, also called hypertension. Make the following healthy lifestyle choices:

Healthy Eating

Choose healthy meals and snacks to lower your blood pressure. Choose fresh fruits and vegetables whenever possible. If you need to lose weight, consult your medical team about eating a variety of potassium-rich, fiber-rich, and protein-rich foods low in salt (sodium) and saturated fat. A healthy lifestyle can help many people maintain low blood pressure and prevent heart disease and stroke.

Join some program that helps you to achieve a healthy weight healthily.

Make Healthy Eating a Priority

Overweight or obese people are more likely to develop high blood pressure. Doctors calculate your body mass index (BMI) to determine if your weight is healthy. BMI can be calculated if you know your weight and height. Body fat may also be assessed by measuring your hips and waist. Get regular physical activity and eat healthy foods to reach a healthy weight. Discuss this with your health care team.

Engage in physical activity

You can lower your blood pressure and maintain a healthy weight by exercising. According to the Physical Activity Guidelines for Americans, adults should get at least 2 hours and 30 minutes of moderate-intensity exercise every week, such as brisk walking or bicycling. This is about 30 minutes a day, 5 days a week. Ideally, children and adolescents should engage in physical activity for an hour each day.

Please do not smoke

You are more likely to suffer a heart attack or stroke if you smoke. Avoid starting to smoke. However, if you do smoke, quitting lowers your risk. Talk to your doctor about ways to stop.

Limit Your Alcohol Consumption

Alcohol can cause your blood pressure to rise, so do not drink too much. Drinking alcohol should be limited to two small drinks per day for men and one small drink per day for women. Better to avoid it. Check here how much alcohol you can drink if you have diabetes.

Sleep Enough

In addition to keeping your heart and blood vessels healthy, getting enough sleep is essential for your overall health. Sleep deprivation increases the risk of heart disease, high blood pressure, and stroke.


Lifestyle modification solves many health issues. Adopt a healthy lifestyle to prevent high blood pressure, diabetes, heart disease, stroke, and other chronic diseases. You should engage yourself in physical activities daily. Join some program that keeps you physically active and offers healthy diet advice.

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