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HYPERTENSION

What is Hypertension/ High Blood Pressure?

Hypertension, also known as high blood pressure, is a condition where the force of blood against the walls of your arteries is consistently too high. This puts extra strain on your heart and blood vessels, increasing the risk of serious health problems such as heart disease, stroke, and kidney disease.

How One Can Get Hypertension:

Hypertension can develop due to a combination of genetic, lifestyle, and environmental factors. Some common risk factors include:

  • Unhealthy diet high in sodium and processed foods
  • Lack of physical activity
  • Excessive alcohol consumption
  • Smoking or exposure to secondhand smoke
  • Chronic stress

Preventing Hypertension:

While type 1 diabetes cannot be prevented, type 2 diabetes can aFortunately, many lifestyle changes can help prevent or manage hypertension:often be prevented or delayed through lifestyle changes:
  • Healthy Diet: Focus on eating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains, as well as potassium-rich foods like bananas, potatoes, and spinach, may help lower blood pressure. Limit sodium intake by avoiding processed foods and using herbs and spices for flavor instead of salt. Some herbs have been studied for their potential to lower blood pressure, including garlic, hawthorn, hibiscus, and olive leaf extract. Consuming omega-3 fatty acids from sources like fatty fish, flaxseeds, chia seeds, and walnuts may have a modest effect on lowering blood pressure.
  • Regular Exercise: Engage in regular physical activity most days of the week. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health authorities.
  • Limit Alcohol and Tobacco: Moderate alcohol consumption and avoiding tobacco products can help lower blood pressure and reduce the risk of other cardiovascular diseases.
  • Stay hydrated with water instead of sugary drinks.
  • Manage Stress: Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature. Aim for 7-9 hours of quality sleep per night to support overall health and blood pressure regulation.

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