Blood pressure is the force that blood exerts against the walls of your arteries as it is
pumped by the heart. It is measured in millimeters of mercury (mm Hg) and expressed
with two numbers:

● Systolic pressure: the pressure when the heart beats.
● Diastolic pressure: the pressure when the heart rests between beats.

A normal reading is below 120/80 mm Hg. Hypertension is diagnosed when blood
pressure is consistently equal to or higher than 140/90 mm Hg.
Several factors increase the risk of developing high blood pressure, including:

● Advancing age
● Family history of hypertension
● Diet high in sodium and low in potassium
● Excessive alcohol consumption
● Smoking
● Sedentary lifestyle
● Chronic stress
● Overweight or obesity

Uncontrolled high blood pressure can lead to serious complications, such as heart
disease, stroke, kidney failure, and vision problems. That’s why prevention and early
management are essential to maintaining good cardiovascular health.
How to Prevent High Blood Pressure

1. Adopt a Healthy Diet
Eat a diet rich in fruits, vegetables, whole grains, and low-fat dairy products. Reduce
sodium intake to less than 5 grams per day and increase potassium-rich foods like
bananas and broccoli.

2. Stay Physically Active
Engage in at least 150 minutes of moderate physical activity per week, such as walking,
swimming, or cycling. Exercise helps maintain a healthy weight and lowers blood
pressure.

3. Maintain a Healthy Weight
Keeping your weight in a healthy range reduces stress on the heart and blood vessels,
significantly lowering the risk of hypertension.

4. Limit Alcohol and Avoid Tobacco
Both excessive alcohol and smoking can raise blood pressure. Reducing or eliminating
these habits improves overall cardiovascular health.

5. Manage Stress
Relaxation techniques such as meditation, yoga, or deep breathing can help control
stress and reduce blood pressure.

6. Monitor Your Blood Pressure
Regular check-ups are essential to detect hypertension early and take the necessary
steps to control it.

High blood pressure is a serious yet preventable condition. By adopting a healthy
lifestyle and attending regular medical check-ups, you can maintain optimal blood
pressure levels and protect your heart health. Prevention is always better than
cure—start today.

References

●MedlinePlus. (n.d.). How to prevent high blood pressure. U.S. National Library of
Medicine. https://medlineplus.gov/howtopreventhighbloodpressure.html

● Secretaría de Salud de México. (n.d.). Tú puedes hacer mucho para prevenir la
hipertensión.
https://www.gob.mx/salud/articulos/tu-puedes-hacer-mucho-para-prevenir-la-hipe
rtension

● Salud Castilla y León. (n.d.). Prevención y hábitos saludables.
https://www.saludcastillayleon.es/saludcomunitaria/es/escuela-pacientes/enferm
edades/hipertension-arterial-hta/prevencion-habitos-saludables