Hypertension is often called the "silent killer" and person with hypertension may not notice any symptoms. While undetected, hypertension can cause damage to the cardiovascular system and internal organs, such as the kidneys. It is advisable to focus on the following precautions to keep hypertension at bay.
1. Quit Smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.
2. Balanced Diet
Eating more fruits and vegetables along with less fat is recommended for people who are at a risk of high blood pressure. Whole-grains, high-fibre foods, omega-3-rich fish, non-tropical vegetable oils like olive oil, skinless poultry, low-fat dairy products, etc should be included in the diet.
3. Manage Body Weight
Hypertension is closely related to obesity and excess body weight. Weight reduction is crucial for overweight people and people with normal weight should make sure that do not add on any extra weight. Talk with your doctor about the best weight for you.
4. Exercise Regularly
Physical activity is extremely vital to prevent the chances of hypertension. The more exercise you indulge in, the better it is, but even a little bit can help control blood pressure. Moderate exercise for about 30 minutes three times a week is a good start.
5. Reduce Stress
Chronic stress may contribute to high blood pressure. Take some time out for daily meditation or relaxation activities and you can eliminate or reduce stress to a great extent.
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