High blood pressure (also known as hypertension) is a ‘silent killer.’
It’s known as a common condition, and it’s estimated that 18% of adult men, and 13% of adult women not only have it, but aren’t getting treated for it.
But here’s the thing about it.
There’s often no singular, easily identifiable reason for it.
There are, however, many risk factors for it. And in this post, we’re going to take a look at some of these risk factors, and see how you may be able to minimize or even eliminate them in your own life.
Let’s dive in and talk about what you can do to help lower your risk for high blood pressure once and for all.
1. Age
Natural aging is a risk factor for hypertension.
In fact, half of people over the age of 75 have it.
You can’t stop yourself from aging. So what can be done about this particular risk factor?
Well, you can work on the other risk factors, and take them more seriously as you get older. This will minimize your chances of developing hypertension as you age.
2. Poor Diet
A poor diet can absolutely contribute to an increased risk for high blood pressure.
For best results, limit salt intake, increase potassium intake, and eat more fruits and vegetables.
You can also choose to eat low fat dairy products in place of their regular, higher fat counterparts.
One particular type of diet that has been found to significantly lower high blood pressure risk is the Nordic diet. This diet consists of berries, fruits, nuts, whole grains, and low fat dairy.
3. A Lack of Exercise
Not exercising enough can also lead to an increase in your risk for high blood pressure.
Experts say that regular physical activity (in the amount of about 30 minutes per day most days of the week) can lower your blood pressure, though you have to keep it up.
Try adopting a swimming, running, jogging, walking, cycling, or dancing habit. Something that’ll get you up and moving.
If you stop exercising and go back to a more sedentary lifestyle, though, be warned. Your blood pressure can go back up as a result.
4. Being Overweight
It’s a well known fact that blood pressure tends to increase with body weight.
Therefore, weight loss is one of the most effective methods at your disposal for trying to reduce your blood pressure and get your numbers back into a healthier zone.
You should be especially careful of extra weight around your waist.
Extra weight around your waistline puts you at an even more increased risk of developing high blood pressure.
5. Drinking Alcohol
Drinking alcohol, especially if the habit is excessive, can really do a number on your blood pressure and cause your numbers to go up.
For best results, drink only in moderation.
Women should stick to just one drink per day. And men should try to limit their intake to just two drinks per day.
Drinking more than a moderate amount of alcohol can actually increase your risk for high blood pressure by a significant margin.
So putting down the bottle may be one of the best ways to help bring down that high hypertension number.
Always Talk To Your Doctor
Remember, whenever you’re dealing with a problem like high blood pressure, no online advice should supersede your doctor’s instructions.
If you feel that you may have high blood pressure, or that your risk may be high, the very first step is always to talk to your doctor, and then to go from there to figure out a solution that’ll work for you.
