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How to Prevent High Blood Pressure
From your Guide

High Blood Pressure (BP), also called [b]Hypertension[/b], is a risk factor for heart and kidney disorders and strokes. Lowering high BP, or keeping it normal, can help avoid heart problems. Here's how you can do this.

Difficulty Level: Easy    Time Required: 30 min d

Here's How:
  1. Maintain a healthy weight. There are many statistical tables that calculate your ideal body weight based upon your height, build and age.
  2. If you are overweight, lose some. Being overweight increases your risk of high blood pressure by six to eight times.
  3. It also matters where you are overweight. People with a pot-belly - weight around their waist - are at higher risk for hypertension.
  4. To lose weight, eat fewer calories than you burn off. For instance, you could cut down from 3500 calories a day in the first week to 3000 calories a day for the second week, and then to 2500 calories a day for the third week and so on.
  5. Do it slowly, but steadily. Aim to lose one-half to one pound a week.
  6. Be more physically active. Fit some light activity into your daily routine.
  7. Take a walk at lunch time or dinner. Use the stairs instead of the elevator.
  8. Ride a bike to the supermarket. Stop a block or two away and walk the rest of the distance.
  9. Work in the garden or backyard, or go out dancing, or to an aerobics session daily.
  10. Choose foodstuffs lower in salt and sodium. Eat no more than 6 grams of salt a day.
  11. Check food labels for information of sodium in the food. Look for products with "unsalted" or "sodium free" labels.
  12. Buy fresh poultry, fish and lean meat, and fresh, or canned with "no salt added", vegetables.
  13. Cut back on frozen dinners, pizza, canned soups, broths and salad dressings, which are high in sodium.
  14. If you drink alcohol, do it in moderation. If you have no more than 2 drinks a day, your risk of high blood pressure is low.
  15. Other things too may help prevent hypertension, like calcium, potassium, fish oils, magnesium and stress management.


  1. Don't try crash diets. Slow, steady weight control works.
  2. Even light activity helps, if done regularly.
  3. Watch food labels and your salt intake.

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