Prevent Hypertension Without Medication

2 out of 3 adults in the US have Pre-hypertension or Hypertension. Over 1 billion people around the world suffer from this chronic condition that is also known as the silent killer. 54% of it is out of control even though simple lifestyle changes can help to reduce high blood pressure.

Pre-hypertension is when your resting systolic reading (higher number at the top in your blood pressure monitor display) is between 120-139 mmHg or when the resting diastolic reading (lower number at the bottom in your blood pressure monitor display) is 80-89 mmHg. Pre-hypertension may be an early warning sign of hypertension, which is very serious.

Hypertension, on the other hand, is very serious. You have hypertension when your resting systolic reading (higher number at the top in your blood pressure monitor display) is between 140 mmHg or higher or when the resting diastolic reading (lower number at the bottom in your blood pressure monitor display) is 90 mmHg or higher. Systolic blood pressure reading of 160 mm Hg or higher or diastolic blood pressure reading of over 100 mm Hg is considered Stage 2 Hypertension which is very serious.

More and more people are eating out at restaurants where the food is very high in sodium, fat and sugar. Less than 5% of US adults engage is daily physical activity. All of this is leading to a higher rate of high Body Mass Index (a function of your weight and height), high blood pressure and higher occurrence of chronic ailments such as Hypertension and Diabetes.

Hypertension Prevention Infographic by Heart Habit shows how, with 4 simple lifestyle changes, one can stop the progression of high blood pressure and prevent hypertension. Reducing weight can reduce systolic bp blood pressure by 3-11 mm Hg. Reducing sodium in your diet can reduce systolic blood pressure bp by 1-4 mm Hg. Increasing physical activity can reduce systolic blood pressure by 4-10 mm Hg. Managing and reducing daily stress can reduce systolic blood pressure by 1-5 mm Hg. Even if you are taking Hypertension medication, these lifestyle changes will help reduce your high blood pressure further and even to the point where you may not have to take medication any more.