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High blood pressure (hypertension) is one of the most widespread diseases of modern mankind. Studies and statistics have revealed that one of every 4 adult persons in America suffers from this problem.

Hypertension is known as “the silent killer” among medical professionals, for in most cases this disease doesn’t’ cause any warning signs. Regular checkup of your blood pressure is the only safe way to find out whether you are healthy or not. If you have normal blood pressure level that is great news. However, even if your doctor tells you have heightened blood pressure there are several steps you can take to lower it down.

Preventive Measures for Hypertension

People who find out their blood pressure is higher than normal should watch their body weight. Maintaining healthy weight is extremely important, because excess weight is associated with several times increased chances to develop hypertension. Overweight people are 2 to 6 times more likely to develop high blood pressure than people of healthy body weight, so the first step in lowering blood pressure is always some weight loss.

Regular physical activity is found to be beneficial for these patients, lowering the risk of high blood pressure for some 20 to 50%, compared to people of inactive lifestyle. Stress is something we all have to deal with on a daily basis, but strive to reduce it if you want to decrease the chances to develop hypertension.

Also, everyone who wants to prevent high blood pressure should be careful about the diet and consumption of alcoholic drinks. Reduction of salt intake is proven to have beneficial impact for maintaining of normal blood pressure. Alcohol may also negatively affect blood pressure and heighten it, so avoid any excess amount of alcoholic drinks. Moderate doses, that is, one to two drinks per day, maximally, are allowed but doctors usually advise women to take no more than one drink a day.

Supplements Beneficial for High Blood Pressure

If you happen to be diagnosed with high blood pressure, your doctor may recommend taking more calcium, magnesium and potassium in your diet. Most of hypertension patients are able to maintain proper level of these minerals solely by eating healthier food, so there is no need for supplement tablets. Milk and dairy products, fruits, vegetables, fish, whole grains, seeds, nuts and beans in your menu will provide all of these minerals and you won’t have to take any supplementation.

Some doctors may suggest their patients to use garlic or fish oil (rich in omega 3 fatty acids) supplements in order to lower down high blood pressure.

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