What lifestyle changes should I make to prevent high blood pressure?
-
Dr. Mehmet Oz answered:Make positive lifestyle changes to help prevent high blood pressure:
1. Exercise: If you have pre-hypertension (a blood pressure measurement of 120-139/80-89 mmHg), regular exercise may prevent if from turning into full-blown hypertension. Ask your doctor to recommend an exercise physiologist or certified personal trainer to help you develop an exercise plan tailored to your needs.
2. Nutrition: Follow the DASH (Dietary Approaches to Stop Hypertension) guidelines, emphasizing foods low in sodium and saturated fat, plenty of fruits and vegetables, fish, poultry, and nuts.
3. Stress management and stress reduction: Ongoing stress takes a toll on your nervous system that could ramp up your blood pressure and keep it high. So your best bet is to tamp down your body's responses to stress before your blood pressure reaches out-of-control levels. Take time out of every day to relax, through yoga, sitting quietly in nature, meditating, having a soothing bubble bath, or whatever works for you.
4. Partner with your doctor: If your blood pressure is above the normal range, but not yet at the level of hypertension, schedule regular appointments with your doctor, so that he or she can follow up on your concerns about high blood pressure and related conditions, such as type 2 diabetes, kidney problems, or heart disease.Make positive lifestyle changes to help prevent high blood pressure: 1. Exercise: If you have pre-hypertension (a blood pressure measurement of 120-139/80-89 mmHg), regular exercise may prevent if from turning into full-blown hypertension.... More -
Dr. Alan Seifer of Baptist Health South Florida answered:Everyone can benefit from a healthy lifestyle to prevent or control high blood pressure, and contribute to overall heart fitness. At the top of the list is exercise to lose weight and maintain a healthy weight.
Regular physical activity — at least 30 to 60 minutes nearly every day — can make a significant difference in your blood pressure, particularly those who may fall into the "prehypertension" category — with a systolic pressure between 120 and 139 or diastolic pressure between 80 and 89.
Talk to your doctor about starting an exercise program. But you should also adopt a healthy diet rich in whole grains, fruits, vegetables and low-fat dairy products.
And reduce sodium in your diet. The general recommendation is a low sodium level of 1,500 milligrams a day or less. Make sure to read food labels for sodium levels.Everyone can benefit from a healthy lifestyle to prevent or control high blood pressure, and contribute to overall heart fitness. At the top of the list is exercise to lose weight and maintain a healthy weight. Regular physical activity — at... More
