10 ways to prevent hypertension!

High blood pressure, also known as hypertension, is when blood pressure is higher than the normal range. Stable blood pressure is below 120/80 mm and changes throughout the day. If your blood pressure is consistently above the normal range may result in a diagnosis of high blood pressure or hypertension.

Lifestyle changes to prevent high blood pressure

Here are some lifestyle changes that will help you to prevent hypertension:

1. Maintain a healthy weight

Being overweight can lead to different problems, with obesity being one of the top problems being obesity. It may increase your risk of developing hypertension. Weight loss can help combat that and control your blood pressure levels. Aim to achieve and maintain a healthy body weight through a balanced diet and regular physical activity.

2.  Exercise regularly:

People experiencing hypertension should do regular physical activity, which can help bring down blood pressure to safer levels. Exercises like jogging, walking, swimming, aerobics, and dancing can be a starting point to add exercise to your daily routine. If you find it tough to take time out, start with ten to fifteen minutes of daily exercise.

3. Eat a healthy diet:

A diet rich in whole grains, fruits, vegetables, and lean protein and low in sodium, saturated fat, and added sugars can help prevent hypertension. Intake of processed foods should be limited, and focus on eating healthy foods. A healthy diet always plays a vital role in our overall health.

4. Limit salt intake:

High sodium consumption contributes to high blood pressure. Keep your sodium intake to less than 2,300 milligrams per day, and avoid adding salt to your food. Check the labels of the products before you buy them to keep your sodium levels in check.

5. Limit alcohol intake:

Heavy drinking can increase blood pressure and put you at a higher risk of developing hypertension. It can increase hypertension, so women should limit their alcohol intake, and men should limit their intake to two drinks per day.

6. Quit smoking:

Smoking is a risk factor for developing hypertension and cardiovascular diseases by clogging arteries. Quitting smoking can lower your blood pressure and reduce your risk of heart disease.

7. Manage stress:

Chronic stress can lead to high blood pressure and put you at a higher risk of developing hypertension. Find healthy ways to manage stress, such as exercise, meditation, or talking to a friend.

8.  Get enough sleep:

Lack of sleep can increase your blood pressure and put you at a higher risk of developing hypertension. If you are experiencing hypertension, sleep at least 7 to 9 hours at night. A good night’s sleep may prevent hypertension and make your lifestyle healthy.

9. Monitor your blood pressure:

Monitoring your blood pressure regularly can help you stay aware of any changes and take appropriate action if necessary. You can purchase a home blood pressure monitor or get a checkup from the Best General Physician in Lahore.

10. Take prescribed medications as directed:

If you take medication to control your blood pressure, it is essential to take it as directed. Regular follow-up appointments with your doctor can help ensure that your blood pressure is under control and that your medications are working as they should.


Hypertension can increase the risk of heart-related problems such as heart disease, strokes, and heart attacks. Hypertension can be caused because of lifestyle factors and often a family history, while some dietary and activity changes can help people maintain a healthy pressure level. Hypertension is also a silent killer, as it is hard to diagnose hypertension. So, people with a family history of having heart attacks should be more careful. For better diagnosis and treatment, consult a General Physician in Islamabad.

Read More