Although high blood pressure usually cannot be cured, in most
cases it can be prevented and controlled. Treatment can control
high blood pressure. In addition, lifestyle changes can prevent
and control high blood pressure. These include:
- Losing excess body weight if overweight (losing
10 lbs can help)
- Increasing physical activity (walking 30 minutes per day can
- Follow a healthy eating plan (include fruits, vegetables, and
low fat dairy foods)
- Choosing and preparing foods with less salt and sodium. Go for
a healthy, low-salt, low-fat diet
- Drink alcoholic beverages in moderation. Limit alcohol intake
to 1 drink per day for women and 2 drinks per day for men.
- Stop smoking and do not use illegal drugs.
- Learn to manage stress and relax
- Stay physically active and develop an exercise program under
your doctor's supervision.
Research has shown that potassium does lower blood
pressure so add some of these food rich in potassium in your diet:
Dried Apricots, raw avocados, bananas, cooked beets, cooked Brussels
sprouts, cantaloupe, dry dates, dry figs, fresh Kiwi fruit, Lima
beans, honeydew melons, milk, fat free or skim, nectarines, orange
juice or oranges, pears, about 208 Peanuts dry roasted, without
salt, potatoes, baked, flesh and skin, prune juice or dried prunes,
raisins, spinach, tomato products, canned or sauce, winter squash,
plain yogurt plain.
If lifestyle changes alone are not effective in
keeping your blood pressure controlled, there are many blood pressure
medications to help you. Once hypertension develops, it usually
requires treatment with medication that must be taken every day
to prevent damage from high blood pressure. Your doctor can prescribe
the right medication for you.
See your doctor regularly and have your blood pressure checked.
Hypertension cannot always be prevented, but following the steps
above can help lower your blood pressure.