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Hypertension is defined as persistent high levels of blood pressure where systolic pressure is above 140 mm Hg and the diastolic pressure is above 90 mm Hg. Blood pressure increases with age and type of life style. It is proved that 90% of those with primary hypertension have no identifiable medical cause. Many do not realize that they have hypertension until something major like heart failure, stroke or kidney failure strikes them. Hence, it is called as "silent killer'.

Preventing high blood pressure: There are certain factors like gender, aging and heredity that cause high blood pressure which cannot be altered or prevented. But there are other factors that can be prevented.

1. Weight reduction: Excessive deposit of fat in the body leads to weight gain. The fat deposition occurs even in blood vessels and gives a hard time for the heart. The heart has to pump more effectively to meet the needs of the body which leads to high blood pressure. Maintaining an ideal body weight or losing your extra pounds will help you prevent hypertension.

2. Restriction of alcohol: If you have the habit of drinking alcohol, try to cut down the number of drinks per day. Restricting alcohol intake up to 2 drinks per day or completely stopping them will prevent you from getting high blood pressure.

3. Stop smoking and use of tobacco: Though smoking has no direct effect on blood pressure, studies and surveys have proved that most hypertensives are smokers. It reduces the oxygenation content in the blood which the heart pumps with great struggle. Quitting smoking is a good idea to prevent high blood pressure.

4. Avoiding stress: Stress is the most important factor that causes hypertension. When you are stressed up in life, you tend to smoke and drink which eventually leads to high blood pressure. A stress free life helps you to relax all the muscles of your body including heart which in turn reduces blood pressure.

5. Limit sodium intake: Salt intake of 4 grams per day is adequate and helps the blood pressure to be under control. Make sure your total sodium intake does not exceed 1.6 grams/day. Cut your canned foods, broth, salted nuts, chips and frozen foods which are rich in sodium.

6. Cut down fat: Fat and cholesterol lines the blood vessels and occludes them in course of time leading to high blood pressure. Cut down the fat content by avoiding oil fries, cheese, egg yolk and organ meat. Instead take more fresh vegetables, fruits, fish and lean meat.

7. Burn your calories: Burn all your extra calories by involving in some kind of an activity which will keep you fit and prevent high blood pressure. Check on the labels for calories and make a diet plan for a complete day, like wise for a complete week. Slowly you will know how much you need for a day without a strict plan. A man or woman with ideal body weight will not require more than 2500 kcal per day, if you find yourself eating more for your body weight and height start working on it. Do not go for crash diets.

8. Exercise: Last but not the least, exercise is the best way to prevent hypertension. Those with abdominal mass are more prone for hypertension. Exercise is the only medicine that will bring down your body mass without any harm. Exercise may not be just working out in gym, it also includes taking a brisk walk, jogging, involving in any of your favorite outdoor games, swimming, yoga, meditation, aerobics, dancing or working in your garden.

Take a vacation, smile a lot, control your anger, have lots of good friends, have good habits, be optimistic and be physically active - these non-medical tips will prevent you from becoming hypertensive. Stay cool and stay healthy!

Learn more about this author, Christobel Rajesh.
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