How to Prevent Hypertension Before It Starts

High blood pressure — also known as hypertension — is a very common health condition in the US, affecting nearly half of all adults. Having high blood pressure can threaten your life by increasing your risk of heart disease and stroke, two major causes of death.

Fortunately, although high blood pressure is common, it’s not an inevitable part of life. Taking some important steps can help protect your blood pressure from getting too high.

Here at Blaser Medical in Farmington, Utah, Dr. Brett Blaser educates his patients about how to prevent hypertension before it starts. Here are some steps you can take to lower your risk of this common condition.

Lose excess weight

Carrying around extra pounds and too much fat, especially in your belly area, raises your risk of many health conditions, including high blood pressure. Losing some of that excess weight can benefit your health even if you can’t get all the way down to your goal weight.

If you need help slimming down, Dr. Blaser can help. He offers a medically managed weight loss protocol that uses ketogenic diet principles to melt away fat.

Eat smart

Eating healthy foods in the right amounts and avoiding unhealthy foods can help your health in many ways. In addition to assisting with weight loss, eating a healthy diet can support your blood pressure and reduce your risk of heart disease and stroke.

Blood pressure benefits from a diet that’s rich in fiber, potassium, and protein and lower in saturated fat and salt. Choose fruits, vegetables, whole grains, legumes, nuts, and lean protein, and avoid processed foods and fatty meats, especially red meat.

Be active

Exercise provides so many health benefits that it’s one of the best things you can do for your body and your blood pressure. When you engage in aerobic exercise such as walking, swimming, dancing, and cycling, you help lower your blood pressure, strengthen your heart, increase your circulation, and support healthy blood vessels.

Aim for 30 minutes a day of brisk exercise most days of the week.

Don’t smoke

Smoking is very harmful for your blood vessels and heart, as well as the rest of your body. It causes blood pressure to rise and increases your risk of stroke, heart disease, and many other conditions.

If you need help quitting, talk to Dr. Blaser about safe, effective smoking cessation medications and programs. 

Think before you drink

Drinking too much alcohol can have a negative effect on your blood pressure and your heart disease risk. 

Limit yourself to no more than two drinks a day if you’re a man or one drink a day if you’re a woman. Or you may want to cut back even more, depending on your health history and medical risks.

Rest and relax

Giving your body time to relax and rejuvenate is helpful for your blood pressure and your overall health. Aim for at least seven hours of sleep each night. During the day, practice relaxation techniques such as yoga or meditation.

Keep an eye on your blood pressure

Stay ahead of health conditions by scheduling regular physical exams with Dr. Blaser and having your blood pressure checked at least once a year. Make an appointment by calling our office at 385-210-1474 or sending us a message via our website.

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