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The following article provides information about important ways to prevent high blood pressure.

To learn the most effective ways to prevent hypertension, read on:

Preventing hypertension

High blood pressure (hypertension) occurs when the pressure in the blood vessels is too high (140/90 mm Hg or higher). It is a common disease, but it can be serious if it is not treated.

People with high blood pressure may not experience any symptoms. The only way to know if you have high blood pressure is to have a blood pressure test.

1-Preventing hypertension with food

What foods lower your blood pressure?

To prevent hypertension, you must be careful to choose healthy foods, whether they are staple foods or snacks:

Eat foods rich in potassium.

Don't consume too much sodium.

Avoid foods containing saturated fats.

Eat protein sources.

Increase your intake of fruits, vegetables, and whole grains.

Preventing hypertension through exercise.

Exercise and other physical activities can help prevent many cardiovascular problems and diseases, especially high blood pressure. The benefits of exercise in preventing high blood pressure include maintaining a healthy weight and losing excess weight, if any.

Being overweight increases the likelihood of developing hypertension, and this probability increases with increasing body mass index (BMI).

It's recommended that adults get 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, for 30 minutes a day, five days a week, and 60 minutes a day for teens and children.

Other ways to prevent high blood pressure

Other lifestyle habits that can prevent high blood pressure include:

2- Quit smoking

Smoking not only increases blood pressure but also increases the risk of other health problems such as cardiovascular disease.

Quitting smoking for smokers and non-smokers is one of the most important ways to prevent high blood pressure.

3- Get enough sleep

Getting enough sleep is an important part of a healthy lifestyle, especially for the cardiovascular system, but frequent sleep deprivation increases susceptibility to several diseases, including those related to the heart and blood vessels, in particular:

Hypertension.

brain attack.

Heart disease.

4- Practicing stress coping strategies

Learning relaxation and other stress-coping techniques can help prevent high blood pressure as well as promote physical and mental health. Stress coping techniques include the following:

• Meditation.
• Practicing Tai Chi.
• Doing exercise.
• Calm the mind and focus on things that relax you.

5- Monitor blood pressure readings

Measure your blood pressure regularly at home and inform your doctor:

40 years and over.

People with a family history of high blood pressure or heart disease.

People with a sedentary lifestyle.

Preventable causes of high blood pressure.

The causes of hypertension can be divided into preventable causes and non-preventable causes:

Sedentary Lifestyle: Sedentary Lifestyle: A sedentary lifestyle is a lifestyle that is not interested in physical activity that enhances physical fitness.

Excessive sodium intake: Eat foods that contain more than 1.5 grams of sodium per day.

Weight gain: one of the causes of high blood pressure and heart-related problems.

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