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Most people know all the benefits that come from a well balanced diet, but very few of them associate a healthy lifestyle with the prevention of some conditions leading to major health risks. Blood pressure is one of those conditions that may happen for no reason at all, causing chronic hypertension, hence the problems associated to it.
Keeping an optimal blood pressure requires minimal effort changing a few habits such as the intake of sodium (salt) and high levels of potassium in your diet. Combining a healthy diet with weight loss is essential to individuals who are overweight.
Preventing and treating high blood pressure is possible, even when the individual does not show early symptoms of this condition or other associated disease. A scientific statement published by the American Heart Association encourages people to eat as much fruit and vegetables as they can.
The advice in the statement is to limit the intake of alcohol to moderate levels, in case of individual who consider themselves "social drinkers". Blood pressure is raised by alcohol consumption so the less you drink, the healthier you will stay.
The American Heart Association encourage physicians to provide individualized lifestyle advice to their patients, referring those at risk or diagnosed with high blood pressure to health educators, dietitians, or recommend behavioral modification programs.
Blood pressure must become a priority for those individual belonging to high-risk groups susceptible to hypertension, including Blacks, and White and Black citizens living in the Southeastern states of the nation. Remember that 90% of all Americans over 50 years of age have a lifetime risk of high blood pressure.
Maintaining normal weight and maintaining normal blood pressure go hand in hand. 65% of American adults are obese or overweight and more than 30% of them are clinically obese. Keeping physical activity as a priority is a critical factor to lose weight if you are overweight to avoid hypertension.
Increasing potassium in your diet is a big aid to staying healthy, avoiding abrupt rising in blood pressure. Eat 8 to 10 servings of vegetables and fruits every day, or consider the addition of a dietary supplement providing this and other minerals such as calcium and magnesium.
The recommended intake of potassium per day is 4.7 grams, which is enough to lower blood pressure. However, the effects of potassium are more significant in Blacks than in Whites. As a note of consideration, people with impaired kidney function or severe congestive heart failure must reduce the average intake of potassium.