7 Lifestyle Tips for Preventing High Blood Pressure

High blood pressure is a common issue, affecting about 100 million, or one out of every three people in the U.S. And projections show that by 2030, the prevalence of hypertension will increase 7.2%. That’s enough of a concern for us at the offices of Omar Aref, MD, where your health is our top priority. So, we’ve compiled this handy list of seven lifestyle tips for preventing high blood pressure. 

What is high blood pressure?

High blood pressure, also known as hypertension, is an illness where your blood pressure increases to unhealthy levels. Blood pressure is a measure of how much blood passes through your blood vessels, and the level of resistance that your blood meets while your heart is pumping. Hypertension can lead to heart disease and can be quite fatal, especially if left untreated. 

Preventing high blood pressure 

Hypertension falls under the umbrella of preventable illnesses. So there are certainly some lifestyle changes that you can make to keep from developing high blood pressure. Seven of the best changes are discussed below. 


Physical activity both lowers your blood pressure and helps you maintain a healthy weight. The CDC recommends two hours and 30 minutes of moderate physical activity, like biking or walking, per week.

No smoking

Smoking cigarettes raises your blood pressure, putting you at a higher risk for heart attack and stroke. Quitting smoking will significantly lower your risk for developing high blood pressure. Talk to us about helpful tips for quitting. 

Healthy diet

As a first step, you’ll want to add more heart healthy fruits and vegetables to your diet. Try replacing a meat-heavy diet with more salads, and start by adding one or two servings of fruits or veggies per day. You’ll also want to gradually limit your daily intake of sugars, salts, and saturated fats. 

Healthy weight   

Being overweight or obese does in fact increase your risk of developing high blood pressure. So it’s important to maintain a healthy weight. The CDC recommends a weight loss goal of 1-2 pounds a week, which means starting off eating 500 calories less per day than you’d usually eat. 

Limit alcohol

Alcohol raises your blood pressure. According to the CDC, women should have no more than one drink per day and men should have no more than two drinks. 

Manage stress

High stress levels lead to increased blood pressure. Along with exercise, some other great stress relievers include yoga, meditation, tai chi, muscle relaxation, massages, and deep breathing.

Monitor your blood pressure

It’s important to catch high blood pressure early, as early detection provides you with the best chance of prevention and treatment. Regular doctor’s visits help to monitor you health, and keep you protected from this potentially fatal illness.  

If you think you’re at risk for developing high blood pressure, make an appointment at our offices today. Call or schedule an appointment right on our website.  

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