08/08/2025
How to Prevent Hypertension
1. Eat a Healthy Diet
Choose foods rich in potassium, fiber, and protein
Eat more fruits, vegetables, whole grains, and lean meats
Limit salt, saturated fats, and added sugars
2. Stay Active
Aim for 30 minutes of physical activity most days
Walking, dancing, swimming, or biking all help lower blood pressure
3. Maintain a Healthy Weight
Being overweight increases your risk of hypertension
Even small weight loss (5–10 lbs) can make a big difference
4. Limit Salt (Sodium) Intake
Read food labels and avoid processed or fast food
Try herbs and spices instead of salt
5. Avoid Excess Alcohol
Limit to 1 drink/day for women, 2 drinks/day for men
6. Don’t Smoke
To***co raises blood pressure and damages your heart
Quitting improves your health almost immediately
7. Manage Stress
Practice deep breathing, meditation, or journaling
Take time for hobbies or quiet time
8. Get Regular Checkups
Know your blood pressure numbers
Early detection helps with early prevention
