High blood pressure, or hypertension, is a condition that affects many Americans. If you've been getting a consistent blood pressure reading of 140/90 mmHg at appointments with your family doctor, you may be at increased risk of heart disease and stroke. Fortunately, a healthy lifestyle has a significant effect on maintaining healthy blood pressure. Here is a guide to ways you can stave off hypertension. 

How to Prevent High Blood Pressure

1. Maintain a Healthy Weight 

Being overweight or obese significantly increases your risk of high blood pressure. In fact, obesity is the leading cause of hypertension. If you are concerned your weight may be affecting your health, talk to your family doctor about a weight goal appropriate for your height and build. Sometimes, a matter of 10 pounds is enough to make a big difference. 

2. Eat a Heart Healthy Diet 

A heart healthy diet is rich in fruits and vegetables, low-fat dairy products, whole grains, fish, poultry, and lean meats. Nutrients like potassium and magnesium have been known to help prevent hypertension. It is critical to increase your intake of monounsaturated fats like olive oil, avocado, almonds, and hazelnuts, while reducing trans fats found in foods like processed baked goods, french fries, microwave popcorn, and frozen pizza. Saturated fats like butter, biscuits, cheese, and cured meats should be limited to keep your cholesterol within a healthy range, reducing your risk for hypertension and coronary artery disease. You should also monitor sugar and salt. Check the labels of foods you buy to ensure you are consuming less than 2,300 milligrams of sodium and no more than 24 grams of sugar a day.  

3. Keep It Moving 

Exercising for 30 minutes a day, five days a week, at a moderate intensity, can help you maintain a healthy weight and lower blood pressure. This could include brisk walking, biking, swimming, running, or playing volleyball. Physical fitness can benefit more than your weight and overall health; it can also reduce your stress and help you sleep more soundly at night.  

A great family doctor is one who offers the quality of care you'd expect to receive from a large hospital with the compassion and convenience of a neighborhood doctor. The knowledgeable and board-certified physicians at Walton Family Medicine PC offer comprehensive medical services, from pediatrics and geriatrics to gynecology and sports medicine. Their Monroe, GA, clinic is equipped with advanced machinery and technology to diagnose and treat a wide variety of ailments from cardiovascular conditions to gynecological issues, including minor surgery. To learn more about their providers, visit the website. To schedule an appointment, call (770) 267-7093.