How To Prevent Hypertension in 8 Ways

By | October 17, 2019
How To Prevent Hypertension

How To Prevent Hypertension – Preventing is certainly better than treating. This applies also to high blood pressure conditions that have been the main cause of high mortality rates in the world. High blood pressure or hypertension is a health disorder that often times have been detected and like to be underestimated. In fact, from high blood pressure you can experience various other chronic diseases.

Hypertension is a condition where blood pressure is above normal. In general symptoms are rarely seen so it can cause other harmful diseases to attack our bodies such as heart, kidneys, diabetes and stroke. The problem arises when blood pressure is not controlled on a prolonged scale.

Read also: Isolated systolic hypertension: The causes and How to treat it.

A person’s blood pressure is normally equal to or less than 120/80 mmHg. At blood pressure above 140/90 mmHg is positive to be affected by hypertension.

But quiet, there are a few things you can do to prevent hypertension.

Read also: 13 Harmful Effects of Hypertension.

How To Prevent Hypertension

How To Prevent Hypertension? You can prevent hypertension in the following ways:

Maintain ideal body weight.

Excess weight can make one more risky to get hypertension. One of the most important things to prevent the body from hypertensive attacks is to maintain an ideal body weight. For those of you who feel overweight, try to lower it down slowly.

Losing weight by 4, 5kg can prevent you from high blood pressure. Therefore, consult a physician or a professional nutritionist regarding the ideal weight amount for you.

Exercise regularly.

A person who is actively exercising will be avoided from the risk of hypertension. Do a quick walk or cycle 2-3 hours each week.

Changing the Diet

A poor diet is very likely to cause a surge in blood pressure. Therefore, you have to reduce foods high in sodium that is widely contained in table salts and processed foods, so that blood pressure remains normal.

Conversely, to prevent hypertension you can choose foods that are high in potassium that can help keep your blood pressure stable. Potassium can be found in potatoes, bananas, avocado, fish, and dairy.

Not only that, low-fat foods and fiber foods such as fruits, vegetables, whole grains, and brown rice are also recommended for consumption.

There are several types of diets aimed at people who have high blood pressure, such as a DASH diet. By applying this diet, you must consume a high fiber intake, a protein source with a low fat content, limiting sodium, as well as avoiding high cholesterol foods.

Do not forget to drink enough water, because lack of fluid will affects the amount of sodium in the body.

Eating the right nutrients

Some of the essential nutrients to prevent high blood pressure are:


Fruits, vegetables, milk and fish are examples of solid foods containing potassium that can protect and prevent high blood pressure.


The recommended calcium for older people is 1,000 mg/day, and 1,200 mg/day for seniors over 50 years, as well as pregnant women.


Beans, green vegetables, grains are a good source of magnesium and are useful to prevent high blood pressure.

Fish oil:

Omega-3s are good for lowering high blood pressure, and can be consumed routinely to maintain good blood pressure.


Some scientific studies show the link between garlic and high blood pressure decline, while also improving good cholesterol and anti-cancer.

Consult your nutritional needs with an expert doctor to prevent high blood pressure.

Reduce alco**hol consumption.

Consuming more than the recommended alcohol dose, may increase the risk of hypertension.

Quit smo**king.

Although cigarettes do not cause hypertension directly, but cigarettes can make the arteries narrow, thereby increasing the risk of heart attack and stroke.

Caffeine consumption as recommended.

How To Prevent Hypertension - Limit Caffeine Consumption

Drinking more than four cups of coffee a day can increase the risk of hypertension.

Check blood pressure regularly.

Make sure your blood pressure is always checked regularly. Because, high blood pressure often occurs without any symptoms at all, so only blood pressure can tell if your hypertension is increasing. In addition, if the doctor claims that you have prehypertension, they will usually recommend a number of solutions.

Reduce stress

The more you stress, the higher the body’s blood pressure. In the long run, stress will result in raising blood pressure. Therefore, you are advised to reduce stress in a variety of ways, including exercise, relaxation, and other ways to prevent high blood pressure.

Read also: Treatment of Hypertension: 16 Lifestyle and Medications.

Thank you very much for reading How To Prevent Hypertension, hopefully useful.

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