How can hypertension be prevented?

Andre SAMSON

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MD - Internal Medicine, Gastroenterology 10 Years Experience Sun

How can hypertension be prevented?

Hypertension Prevention: Small Changes, Big Impact

Ever feel like blood pressure sneaks up out of nowhere? It doesn’t have to! Preventing hypertension is within reach by making intentional lifestyle choices, not just avoiding salt.

I once had a patient in his 40s with borderline hypertension. Instead of just cutting out salt, we focused on holistic changes—reducing processed foods, managing stress, and adding light cardio like brisk walking. Within months, his blood pressure normalized, and he felt more energized. This isn’t about deprivation—it’s about empowerment!

Key Tips for Preventing Hypertension:

1. Focus on Whole Foods:
   Avoid processed foods, refined carbs, seed oils, and sugary drinks. These promote inflammation and sodium retention, leading to high blood pressure.
2. Choose the Right Salt:
   Pink Himalayan or sea salt is better than table salt. Use it mindfully, as salt supports vital organs like the heart, kidneys, and brain.
3. Incorporate Light Cardio:
   A daily 30-minute brisk walk can work wonders for circulation and heart health.
4. Try Intermittent Fasting:
   Start with an 18/6 schedule. It can improve metabolic health and reduce weight, which directly lowers hypertension risks.
5. Manage Stress:
   Meditation, yoga, or even 15 minutes of deep breathing daily can make a huge difference. Stress is a major trigger for blood pressure spikes!

First Aid Prescription for Hypertension Prevention:

If your blood pressure spikes suddenly, try relaxing with a mix of magnesium supplements and chamomile tea. Magnesium helps relax blood vessels, and chamomile calms the nervous system.

You’re in control of your health. Start with one change today—your future self will thank you!