Lifestyle changes to fight high blood pressure

Hypertension affects 4 in 10 people all over the world and the numbers are growing every year. For those affected by hypertension there are some lifestyle changes that can attenuate and lower blood pressure values and for those who are in risk of having high blood pressure, they can prevent the disease by adopting a healthy lifestyle.

There are 3 lifestyle changes that can make a difference:

1. Adopt a healthy diet

A diet rich in fruits, vegetables and whole grain cereals is good for the overall health of every adult. According to the website WebMD, a healthy diet should include:

  • “Eating more fruits, vegetables, and low-fat dairy foods
  • Eating less of foods that are high in saturated fat and cholesterol, such as fried foods
  • Eating more whole grain products, fish, poultry, and nuts
  • Eating less red meat and sweets
  • Eating foods that are high in magnesium, potassium, and calcium
  • Eating foods with less sodium”

2. Maintain a healthy weight

Having a health weight means keeping a Body Mass Index (BMI) between 18.5 and 24.9. Being overweight or obese increases the risk for high blood pressure, as well as other health issues related to excess weight.

3. Be physically active

Practice exercise regularly is important to maintain a healthy lifestyle. Walking, running or practicing other sports is essential to every adult and children. It is recommended to walk for at least 30 minutes a day in order to be healthy.

These lifestyle changes aren’t just important for controlling blood pressure but also for general wellbeing.  The more healthy behaviors you put in your daily routine, the better your health will be in the future.

May is the month of Hypertension awareness at Health Abroad. It is estimated that 4 in 10 adults globally suffer from hypertension. Raising awareness to the disease is important to put the spotlight in the preventive measures that can be taken to lower these numbers. Read our previous blog posts of the hypertension month:



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