The best way to prevent the onset of hypertension or high blood pressure is to consider lifestyle modifications. As the cardiovascular disease risk factors are assessed, the patient must pay attention to the lifestyles that favorably affect blood pressure levels.

The American Medical Association recommends the following seven things to reduce the risk of the onset of hypertension in adults:-

• Lose weight if you are overweight.
• Limit alcohol intake to no more than 24 oz of beer or 10 oz of whiskey per day.
• Increase aerobic activity (30-45 minutes three or more days of the week)
• Reduce daily sodium intake to no more than 2.4 grams of sodium or 6 grams sodium chloride.
• Maintain adequate intake of dietary potassium.
• Maintain adequate intake of dietary calcium and magnesium for general health.
• Stop smoking and reduce intake of dietary saturated fat and cholesterol for overall cardiovascular health.

Obesity is strongly associated with hypertension and cardiovascular disease. Obesity is also associated with endothelia dysfunction and renal functional abnormalities that may play a role in the development of hypertension. The ever increasing prevalence of obesity worldwide is a serious health hazard. Along with the risk of hypertension, obese individuals are at a high risk for diabetes, renal failure, and other cardiovascular diseases.

All of the accumulated evidence points to visceral obesity as the most important risk factor for hypertension. Understanding what the architecture of neuroendocrine circuitry that controls appetite and energy homeostatis has fueled many studies by researchers in the past ten years.

A little alcohol beverage consumption isn’t harmful. But as we enjoy the rush associated with wine, beer or whisky into the bloodstream, we are lured into keeping that feeling of exhilaration alive. Moderation is the key to maintaining good health when we join friends for a drink after work or attend a social function where these alcoholic beverages are offered. Therefore, the key word for preventing the contribution to hypertension is MODERATION.

The benefits of exercise to the cardiovascular system are too numerous to extol but the prevention of the development of high blood pressure disease is the most important. The thirty to forty-five minutes suggested by the AMA is not that difficult to insert into your daily lifestyle. Simply put on a pair of walking shoes and take to the streets, a local high school oval track or a treadmill at a local fitness center. Soon you will feel better and make a new set of acquaintances that are as serious about staying healthy as you are.

Reducing sodium intake can be accomplished by using a salt substitute or other natural herb seasonings in your food preparation. Many of the popular restaurants offer a low-sodium and low-fat menu for people who dine out frequently. If you aren’t sure about a particular food on the menu, ask the waiter.

Proper potassium and magnesium intake can be as easy as taking a multi-vitamin or by eating more foods that contain high levels of these nutrients. Some good sources of potassium and magnesium are fruits, vegetables and legumes. Consult the following lists to find the foods that appeal to your palate.

• Fruits: dried apricots, avocado, bananas, blackberries, black currants, dates, dried figs, kiwi, cantaloupe, oranges, papaya, dried peach, dried pear, dried prunes and raisins.
• Vegetables and Legumes: artichoke, asparagus, black eyed peas, beets, broccoli, collard greens, sweet corn, kale, lima beans, okra, parsnips, green peas, potatoes with the skin, pumpkin, sauerkraut, spinach, squash, sweet potato, tomato, tomato paste, turnips, vegetable juice cocktail, yams.

Along with potassium and magnesium, calcium is important for the hypertensive patient. There are many multi-vitamins offered today but extra calcium can readily be provided to your body in the form of low-fat milk, cheese, and yogurt. If you have lactose intolerance, try the many varieties of soy based products on the market today. If your local supermarket doesn’t carry these products, check out a local health food store.