Preventing High Blood Pressure: Healthy Living Habits

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Preventing High Blood Pressure: Healthy Living Habits.

1. Healthy diet.

Choosing healthful meal and snack options can help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in salt (sodium) and high in potassium can lower your blood pressure.

2. Healthy weight.

Being overweight or obese increases your risk for high blood pressure. To determine if your weight is in a healthy range, doctors often calculate your body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure excess body fat.

3. Physical activity.

Physical activity can help you maintain a healthy weight and lower your blood pressure. For adults, the Surgeon General recommends 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week. Children and adolescents should get 1 hour of physical activity every day.

4. No smoking.

Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit.

5. Limited alcohol.

Avoid drinking too much alcohol, which can raise your blood pressure. Men should have no more than 2 drinks per day, and women only 1.

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