Millions of Americans suffer from high blood pressure, a condition that can be fatal. Learn about the best ways to prevent high blood pressure.
High blood pressure, or hypertension, is a leading factor in cardiovascular disease and can cause heart attacks and stroke. The best way to maintain blood pressure levels at a healthy range is to adopt healthy lifestyle choices.
By adopting the following practices, you can maintain healthy blood pressure and decrease the risk for cardiovascular disease.
1. Eat Healthy
Include plenty of fruits and vegetables in your diet, whether it is for meals, snacking, or even dessert. Look for foods that are rich in fiber, potassium, and protein. Also, avoid foods that are high in saturated fats and sodium (salt).
If you need ideas, try the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) diet is proven to help reduce blood pressure levels.
2. Maintain a Healthy Weight
Being overweight increases the risk of hypertension, so if this is your situation, make plans and set goals to get to a healthy weight range.
The CDC provides a tool for measuring a healthy weight range based on weight and height. Moreover, two of the best ways to lose weight is to eat healthy foods and partaking in a regular exercise routine.
3. Stay Physically Active
If you eat healthy and stay active, you can lose weight and lower your blood pressure levels. Adults should aim to do 150 minutes of moderate exercise a week, which comes out to about 30 minutes a day, 5 days a week. However, children and teens should exercise for one hour daily.
4. Quit Smoking
If you don’t smoke or vape, then do not start. If you do smoke, talk to your doctor about ways that can help you quit. Quitting will lower the risk of heart disease. Smoking increase blood pressure levels and increase the risk for heart attacks and stroke.
5. Limit Alcohol Intake
Drinking moderately is fine but drinking too much alcohol will raise blood pressure levels. If you want to lower your blood pressure, follow these simple guidelines:
- Men: 2 drinks or less per day
- Women: 1 drink or less per day
6. Get Some Sleep
While sleep is necessary for overall good health, it also specifically affects heart and blood vessel health. Irregular sleep can increase high blood pressure, heart disease, and stroke.
7. Try Nitrate Supplements
Those with hypertension may not be able to effectively use the nitric oxide in their bodies. Nitric oxide is a natural compound that dilates blood vessels and promotes effective circulation.
Nitrates are essentially pre-nitric oxide, as nitrates convert to nitric oxide once it’s consumed. There are various foods, such as beetroots and spinach, that are rich in nitrates.
In other words, consuming these foods or supplements made with these foods, can help increase nitric oxide levels and boost circulation. According to studies, nitrate supplements can help improve circulation by boosting nitric oxide levels.
Another compound that increases nitric oxide is l-arginine, a key amino acid that safely and effectively boosts nitric oxide. If you want to try and effective and safe nitrate supplement, try L-arginine Plus – one of the best l-arginine supplements on the market.
It combines l-arginine, l-citrulline, magnesium, and other key vitamins and minerals to promote overall blood flow and heart health. Talk to your doctor about adding L-arginine Plus to your routine to help prevent high blood pressure or lower already increased levels.