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Approximately 50 million Americans suffer from hypertension, also known as high blood pressure. Any reading greater than 140/90 is considered high. It is much easier to prevent hypertension than it is to treat it once you have it .
Steps
Step One
Check your blood pressure and pulse regularly. See your doctor if they're high. The top blood pressure number should be less than 140. The bottom number should be less than 90. A normal resting heart rate (pulse) is between 66 and 82.
Step Two
Lose weight if you are overweight. Many doctors think weight loss is the single most important nondrug treatment for prevention of hypertension.
Step Three
Eat a low-fat, high-fiber diet that is rich in fruits and vegetables. It is OK to use salt in moderation, unless your doctor orders otherwise. Drinking red wine has been touted as good for the circulation, but only in moderation.
Step Four
Exercise aerobically. It lowers blood pressure and prevents hypertension.
Step Five
Quit smoking. Hypertension and smoking significantly increase your risk of stroke.
Step Six
Reduce your stress. When you feel stressed, your arteries and veins constrict, which is detrimental to your health.
Step Seven
Know your family's health history. If you have close relatives with hypertension, you are more likely to suffer from this disease. You will need to be even more diligent in checking your blood pressure.
Step Eight
Check your cholesterol once a year. High blood cholesterol can narrow arteries and make you more prone to hypertension.
Step Nine
Keep a journal of your cholesterol, blood pressure and pulse.
Tips & Warnings
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To hear recorded educational messages about hypertension, call (800) 575-WELL toll-free.
Ideally, your blood pressure should be 120/80.
Some research has shown that taking one aspirin a day can be beneficial to the health of your heart and blood vessels. Check with your doctor before starting a once-a-day aspirin regimen. Coated aspirin will be gentler on your stomach.
Ignoring hypertension can lead to stroke and kidney failure. When it comes to high blood pressure, not knowing you have it can prove deadly.