High blood pressure is quite common in the modern world; about a quarter of adults in America suffer from the condition, which is also known as hypertension. This condition carries a major risk when it comes to related conditions, such as heart and disease, stroke and heart failure. Often, the condition gives out no obvious indications or symptoms, so thus it is important to regularly check ones blood pressure. You should take steps to lower your blood pressure if it is high. It is also important to remember that you should try to keep your ‘normal’ blood pressure from rising to a high level.
It is vital to maintain a healthy weight in order to stave off the onset of high blood pressure. Those who are overweight are two to six times more likely to suffer from high blood pressure. Minor weight loss can be a great help when it comes to avoiding high blood pressure. Similarly, it is also important to get as much regular exercise as possible. Physically active people are less likely to suffer from hypertension. This does not necessarily mean that one has to run marathons, but it is highly advisable to undertake at least light daily activity.
Reducing the level of your consumption of salt is a good way to help avoid high blood pressure. Plenty of people who reduce their salt intake often succeed in lowering their blood pressure. Alcohol should only be consumed in moderation, as an excess of alcohol can lead to an increase in blood pressure. Try not to drink more than two drinks per day. One should also try to lower ones levels of stress, as this can raise blood pressure.
Potassium, magnesium and calcium are two vital minerals, when it comes to maintaining normal blood pressure levels. Potassium can be gained from fruits, vegetables, dairy foods and fish. Low magnesium levels can also contribute to rising blood pressure. However, magnesium should not be taken in high dosages. Instead, one should focus on eating whole grains, vegetables, seeds, nuts, and dry peas and beans. Calcium can help regulate blood pressure, and it is advised to take about 1,000 mg of calcium each day. Dairy foods, such as yogurt, cheese and milk are excellent sources of calcium.
Fish oils and garlic can also be very beneficial with regard to keeping blood pressure at normal levels. Fish oil pills are not necessarily advisable, as high doses can lead to unpleasant side effects.