Preventing high blood pressure
Print
EmailYou can’t always prevent high blood pressure, but avoiding certain behaviors can help.
Some people cannot avoid developing hypertension or high blood pressure; it is a condition in their genetics. However, there are certain behaviors that can increase the risk of developing it, which in turn can also lead to a higher risk of developing cardiovascular disease. Examples of these behaviors include drinking alcohol, smoking and consuming a diet high in sodium.
An estimated 49.2 million people (19.8 percent of all adults) in the United States smoke cigarettes. Smoking cigarettes can cause an immediate spike in blood pressure due to the nicotine in tobacco. Nicotine induces the nervous system to release chemical substances that constrict blood vessels, which leads to an increase in blood pressure. The combination of smoking and hypertension can put an individual at a higher risk for developing cardiovascular disease and stroke compared to someone who does not smoke. Quitting smoking is a powerful step toward lowering blood pressure and reducing the risk of heart disease and stroke.
Drinking too much alcohol can also contribute to hypertension. The Mayo Clinic recommends that women and men limit the consumption of alcoholic beverages to no more than one drink a day for women and two drinks a day for men. A drink equals 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor. Cutting back on or eliminating alcohol consumption may help you lower your blood pressure.
Consuming foods with high amounts of sodium can also contribute to hypertension. The American Heart Association recommends healthy individuals limit their salt or sodium intake to 2,300 milligrams per day. If you have hypertension, a lower sodium level of 1,500 milligrams or less per day is recommended. If you are looking to improve your heart health and reduce overall sodium intake, the DASH diet is a great place to start. DASH stands for Dietary Approaches to Stop Hypertension, and emphasizes fruit, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting salt, added sugars and saturated fats.
While genetics can play a role in the development of hypertension, lifestyle choices are an important factor in reducing risk. Avoiding smoking, limiting alcohol and following a heart-healthy eating plan can significantly lower blood pressure and improve overall cardiovascular health. By making these changes, individuals can take proactive steps toward protecting their long-term well-being. Michigan State University Extension offers a variety health and wellness related programs at no cost to help you build healthier habits as you begin your journey towards better heart health.
