Tips for Avoiding Hypertension

Avoiding the serious health consequences of hypertension has become a national and even worldwide concern. Our vascular surgeon, Dr. Farouk Marzouk of Frontier Medical Care in the Bay Ridge area of Brooklyn, New York, is happy to join with the Centers for Disease Control and Prevention (CDC) in marking May as National High Blood Pressure Education Month.

Dr. Marzouk uses his extensive medical skill and expertise to treat the negative effects that persistently elevated blood pressure has on your veins and arteries. Take a minute to read what he recommends for keeping your blood pressure where it belongs.

1. Take hypertension seriously

The symptoms of high blood pressure (hypertension) are essentially nonexistent until the condition has advanced to the point of putting you at increased and possibly imminent risk of:

Fortunately, tracking your blood pressure is simple and quick via periodic checks with a home blood pressure cuff. Your primary care physician also checks your blood pressure every time you come in for a visit, and many pharmacies offer free blood pressure checks.

2. Identify your risks

While anyone is vulnerable to developing high blood pressure, there are certain factors that increase your risk, including:

Anyone can develop high blood pressure, but it’s more common in adults over 45, so factor age into your risk assessment.

3. Change your diet

Even simple changes in your diet can help decrease your risk for hypertension. A healthy nutrition plan also helps reduce your odds of developing conditions that contribute to elevated blood pressure, such as diabetes and obesity.

The National Heart, Lung, and Blood Institute suggests trying the DASH eating plan for a flexible and balanced approach to heart-healthy nutrition that helps keep your blood pressure in normal range.

4. Watch your weight and keep moving

Maintaining a normal weight through healthy eating and routine physical activity is vital to preventing and/or controlling hypertension. And you needn’t run a marathon to gain the benefits of regular exercise. Brisk walking, cycling, and even dancing will do. 

Pick an activity you enjoy and aim for 30 minutes a day, five days a week. Get your children and teens moving as well to establish healthy habits early, but encourage them to exercise for at least an hour every day.

5. Sleep like you mean it

It may sound too good to be true, but seven hours of restful sleep a night decreases your risk of developing heart disease, stroke, and high blood pressure. Studies also show poor sleep habits may increase your risk of obesity and Type 2 diabetes.

Schedule a visit today at Frontier Medical Care for further information about your vascular health and to take advantage of the many effective services we offer.

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