How To Prevent Hypertension


Hypertension, also called high blood pressure, is the leading cause of heart disease and stroke. If you have hypertension and don’t take steps to lower it, you could face serious health problems such as heart attack or stroke. Fortunately, there are many ways to prevent hypertension from developing into a serious condition that requires medication.

Maintaining a healthy weight.

To maintain a healthy weight, you should aim to keep your body mass index (BMI) between 18.5 and 24.9. You can determine your BMI by dividing your weight in pounds by the square of your height in inches (or centimeters). For example, if you weigh 200 pounds and are 70 inches tall, then 200/(70×70) = 27; therefore, your BMI is 27—just under the healthy range!

To maintain this weight: eat less than 2,000 calories per day; exercise regularly at a moderate intensity for at least 150 minutes each week; drink enough water every day so that urine is mostly clear or colorless; get enough sleep every night (also known as “sleep hygiene”).

If you’re interested in losing weight: focus on eating foods from all five food groups every day—fruits/vegetables/grains/protein sources like meat poultry fish eggs dairy products fats oils nuts seeds legumes beans peas etc.; when choosing snacks choose fruits vegetables low-fat dairy products nuts seeds whole grains high-fiber cereals lean meats poultry fish eggs tofu low-fat cheese fatty cuts of meat processed meats ice cream cake candy brownies pie cookies doughnuts donuts pastries frozen dinners fast food sandwiches burgers hot dogs pizza pasta noodles spaghetti ramen soup macaroni nachos macaroni cheese potato chips french fries fried chicken french fries onion rings onion rings etc.; avoid sugar sweeteners table salt saturated fat trans fat monounsaturated fats polyunsaturated fats omega 3s omega 6s monounsaturated oleic acid cis double bonds trans double bonds conjugated dienes conjugated trienes conjugated tetrades

Exercise regularly.

Exercise regularly. Exercise is one of the best ways to prevent hypertension, and it also helps you live a longer life. In addition to lowering blood pressure, exercise can reduce cholesterol levels, improve insulin sensitivity (which can help with diabetes), reduce stress levels, and even help you lose weight if you’re overweight or obese.

Eat heart-healthy foods.

Eat heart-healthy foods.

Heart-healthy eating is a cornerstone of our Dietary Guidelines for Americans, and it’s easy to understand why. Eating a diet rich in fruits and vegetables, whole grains, low-fat dairy products, fish, and nuts helps you reduce your risk of heart disease, stroke and other health problems. If you have hypertension or are at risk for developing it, the same foods can help lower your blood pressure by making sure that your body has enough nutrients to do its job properly.

Limit the amount of alcohol you drink.

Drinking alcohol can increase your blood pressure by raising it temporarily. This is because alcohol acts as a diuretic and may cause dehydration, which in turn increases blood pressure. Alcohol consumption can also lead to increased caloric intake, leading to obesity and the associated rise in blood pressure.

If you drink regularly or binge drink (going on a drinking bender), then it’s best for your health if you limit or eliminate alcohol from your diet completely.

Don’t smoke.

Smoking is the single biggest cause of high blood pressure. It can lead to heart attacks and strokes, as well as lung cancer. Smoking also increases your risk for other cancers, such as mouth, throat, bladder and kidney cancer.

If you smoke:

  • Quit now! It’s never too late to stop smoking if you want to lower your risk for high blood pressure.
  • Talk with your doctor about treatments that might help you quit smoking once and for all; these include nicotine replacement therapy or medication such as bupropion (Zyban®).

Manage stress.

Stress is one of the most common causes of hypertension. One way to manage stress is through exercise, eating healthily and getting enough sleep. If you’re having trouble managing your stress levels through these methods, consider talking to a counselor or therapist about how you can better cope with your life situations. You may also want to try meditation or yoga as another way to reduce your stress levels.

Prehypertension is still considered to be normal, so take steps now to prevent hypertension from developing in the future.

Prehypertension is a risk factor for hypertension, so if you have prehypertension, it’s recommended that you take steps to prevent hypertension from developing in the future. Prehypertension can be treated before it becomes full-blown high blood pressure.

Prehypertension is a precursor to full-blown hypertension and can be treated before it becomes dangerous. You need to know your blood pressure numbers before taking any sort of medication or treatment options to help lower your blood pressure if they are too high.


These are just some of the many things that you can do to help prevent hypertension. In addition, it’s important to know what causes hypertension in the first place. There are several types of hypertension and each type has its own cause or triggers. For example: primary hypertension is caused by stress on the kidneys from something like a high salt intake; secondary hypertension is caused by another medical condition such as kidney disease; and benign essential hypertension has no known cause but does not pose any danger for those who have it. If left untreated, hypertensive patients may end up with heart failure or stroke due to excessive blood pressure levels in their bodies because they’re unable to pump enough blood out of their hearts due too much pressure being exerted upon them by other organs such as kidneys which help regulate blood flow throughout our bodies when functioning properly!