How to Prevent High Blood Pressure

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  • If you think you’re at a higher risk of developing high blood pressure due to your age, family history, race or gender, then you should start adopting preventive strategies as soon as you can, so you can take control of the modifiable factors that may cause hypertension
  • High blood pressure is found to have a cause-effect relationship with insulin resistance, which means that elevated insulin levels may cause your blood pressure to rise, and vice versa

More than 50 years ago, high blood pressure was considered an essential and inevitable part of the aging process, which is why it was termed “essential hypertension.”1 But studies have shown that high blood pressure is far from unavoidable. There are many ways to reduce your risk of developing this condition without using prescription drugs.

Adopt These Strategies to Lower Your Risk for Hypertension

If you think you’re at a higher risk of developing high blood pressure due to your age, family history, race or gender, then you should start adopting preventive strategies as soon as you can, so you can take control of the modifiable factors that may cause hypertension. Here are some lifestyle strategies that you can follow:2,3,4,5

Optimize your sodium-to-potassium ratio — The standard recommendation for high blood pressure diet involves cutting back on sodium. Keep in mind, though, that there are two types of sodium in foods: processed salt and natural salt.

Cutting down your intake of processed salt is definitely beneficial for your overall health, as it’s found in processed foods. What your body needs is natural salt.

The key to maintaining a healthy blood pressure level is by optimizing your sodium-to-potassium ratio, so instead of completely eliminating natural salt from your diet, eat potassium rich-foods instead, such as broccoli, avocado and spinach.

Eat whole, organic foods — Instead of filling your diet with processed foods that are high in sugar, fructose, grains and trans fat, you should eat whole, organic foods.

Some good examples include fresh vegetables, fermented foods, animal-based omega-3 fatty acids and grass fed dairy.

You should also swap non-fiber carbs for sources of healthy fats, such as wild-caught Alaskan salmon, avocado, grass fed butter and organic, pastured eggs.

Be sure to exercise regularly — Religiously following a comprehensive exercise routine like the high-intensity interval exercises may help maintain your blood pressure levels within the normal range, since it strengthens the heart and improves blood flow.

Aim for a healthy weight and maintain itObesity is one of the leading factors of high blood pressure. You can reduce your chances of developing hypertension if you maintain a healthy body weight.

Calm and soothe your mind — Stress, anxiety, fear and other strong negative emotions may put you at a higher risk of cardiovascular diseases, so you should learn how to improve your coping mechanisms when faced with these stressful events.

Stress, anxiety, fear and other strong negative emotions may put you at a higher risk of cardiovascular diseases, so you should learn how to improve your coping mechanisms when faced with these stressful events.

You should also try the Emotional Freedom Techniques (EFT), which combines gentle tapping with visualization and relaxed breathing.

Avoid the triggersSmoking and excessive alcohol intake may trigger high blood pressure. If you want to improve your overall health, quit smoking altogether and keep your consumption of alcoholic drinks to a minimum.

Caffeine may also cause a rise in blood pressure levels if you don’t drink it regularly, so be extra careful when drinking coffee or other caffeinated beverages if you think you’re sensitive to this compound.

The Importance of Insulin Resistance to Your Blood Pressure

High blood pressure is found to have a cause-effect relationship with insulin resistance, which means that elevated insulin levels may cause your blood pressure to rise, and vice versa.6 This is because insulin resistance depletes your magnesium levels, which in turn leads to constriction of the blood vessels. It may also inhibit nitric oxide (NO) in your blood by elevating your uric acid levels — NO is needed to maintain the elasticity of the arteries.

With the important role that it plays on your blood pressure, it’s only fitting that you keep tabs on your fasting insulin level, too. In addition to the strategies mentioned above, you should get a fasting insulin level test done regularly to ensure that your insulin level is within the optimal range of 2 to 3 microunits per milliliter.

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