3 Method to Avoid High Blood Pressure - Method1 Eating a Healthy Diet

High blood pressure or hypertension is a major risk factor for heart disease and failure, strokes, and kidney disease. Make sure to have your blood pressure checked regularly and either lower it or keep it low to avoid serious long-term health complications. A blood pressure of 140/90 (150/90 in those who are 60 years of age and older) or greater is considered high. You can avoid high blood pressure by eating a healthy diet, staying fit, and managing stress.

Method1 Eating a Healthy Diet

1 Incorporate vegetables, fruits, whole grains and low-fat dairy products into your daily diet. Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s. There is no need to take supplements of these nutrients if you have a well-balanced diet.

• Potassium: Good sources of potassium include winter squash, sweet potatoes, and yogurt.
• Calcium: Surprising sources of calcium include white beans, canned salmon and dried figs.
• Magnesium: Almonds, cashew, and tofu are all great sources of magnesium.
• Omega-3s: Excellent sources of omega-3s include tuna, walnuts, and broccoli.

2 Decrease the amount of salt you consume. To reduce salt consumption, read food labels closely and cut back on processed and restaurant foods. Also, use spices and herbs as seasoning instead of salt. More than 75% of the salt consumed is in restaurant and processed foods. Dietary guidelines state that everyone over the age of 2 should consume less than 2,300 mg of salt daily. Some groups of people should reduce their intake to 1,500 mg a day, including those who are 51 years of age or older, of African American descent, or have high blood pressure, diabetes, or chronic kidney disease.

3 Reduce your alcohol intake. Experts recommend that two drinks per day for men (one drink for men who are 65 and older) and one drink per day for women of any age are acceptable alcohol consumption levels. While having more than three drinks in one sitting can raise your blood pressure temporarily, long-term increases occur with continued binge drinking. Scale back your alcohol consumption or substitute an alcoholic beverage for a non-alcoholic one.

• One drink is considered to be 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of 80-proof distilled spirits.

4 Limit your caffeine intake. Studies show that caffeine can cause instant blood pressure spikes. It’s recommended to drink no more than two cups (200 ml) of coffee per day. Other significant sources of caffeine include chocolate, soda, and energy drinks. All should be consumed in smaller quantities as well.