Some cases of high blood pressure are difficult to avoid. It may run in families or a medical condition precipitates it. For everyone the risk of hypertension increases with every tick of the clock.
But too many times our behavior brings it on. Here are risk factors that are in our court. Fortunately, we can have some control.
Healthy Eating
The National Heart, Lung, and Blood Institute recommends limiting sodium (salt) and increasing consumption of potassium. Good sources of potassium are lima beans, sweet potatoes, avocados and spinach. Healthy eating also includes fruits and vegetables, whole grains, low-fat protein and fatty fish.
Physical Activity
The 2008 Physical Activity Guidelines for Americans recommend that adults engage in 150 minutes a week of moderate-intensity activity. Examples are brisk walking and biking. Regular exercise helps keep arteries flexible, which reduces the risk of HBP.
Healthy weight
Overweight and obesity significantly increase one’s risk of high blood pressure. The additional weight increases the workload of the heart, which puts more pressure on the walls of the arteries. A healthy weight is determined by the body mass index (BMI), which correlates height and weight.
