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5 Smart Ways to Prevent Hypertension After 40

Jun 01, 2023
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Everyone is at risk of hypertension. It’s one of the most common chronic health issues in the country, and your risk increases as you get older. Fortunately, there’s a lot you can do to prevent it. Get smart tips to protect your health here.

Did you know that nearly half of all adults in the United States have hypertension? Also called high blood pressure, it’s one of the most common chronic health conditions in the country, and your risk increases as you get older.

The good news is that there’s a lot you can do to prevent it, and our team at Better Health Management is here to help. We specialize in chronic disease management, and by adopting a healthy lifestyle and incorporating specific strategies into your daily routine, you can lower your risk of hypertension at 40 and beyond.

Here are five smart ways to get started.

1. Eat a healthy diet

Your diet directly impacts your blood pressure, and eating a balanced diet can help you maintain healthier levels. When you eat, try to:

Reduce sodium intake

Sodium (salt) contributes to fluid retention in your body, and higher fluid levels increase your blood pressure. To lower your risk of hypertension, limit your consumption of processed and packaged foods because they’re often high in sodium. Opt for fresh, whole foods and season your meals with herbs and spices instead of salt.

Emphasize fruits and vegetables

Include a variety of colorful fruits and vegetables in your diet. They are excellent sources of vitamins, minerals, and antioxidants that support better overall cardiovascular health.

Increase potassium-rich foods

Potassium is a mineral that helps counteract the effects of sodium on your body. Foods like bananas, avocados, and spinach are rich in potassium. Eating these foods can help keep your blood pressure in check.

Choose lean proteins

Red meat and processed meats are linked to an increased risk of high blood pressure. Instead, opt for lean protein sources like fish, poultry, and tofu, and eat only moderate amounts of red meat.

Limit alcohol and caffeine

Excessive alcohol and caffeine consumption can elevate your blood pressure levels. While most people can enjoy the occasional drink safely, moderation is key to maintaining a healthy balance.

2. Engage in regular physical activity

Regular exercise is a powerful tool to prevent hypertension, no matter your age. Strive for at least 150 minutes of moderate-intensity aerobic activity most days of the week for optimal health.

We often recommend activities like brisk walking, cycling, or swimming. Along with aerobic exercise, incorporating strength training a few times a week can improve your overall cardiovascular fitness, too.

3. Maintain a healthy weight

Your weight affects your blood pressure. Excess weight, especially around your waistline, increases your risk of developing high blood pressure. But maintaining a healthy weight can lower your risk.

Focus on achieving and maintaining a healthy body weight through a combination of regular exercise and a well-balanced diet. If you’re not sure where to start, our team can help you determine your ideal weight range and develop a personalized plan to help you achieve your goals.

4. Manage stress

Chronic stress can contribute to elevated blood pressure, so incorporating stress management techniques into your routine can lower your risk of hypertension. A few of the best ways to manage stress in daily life include:

  • Practicing relaxation techniques, like deep breathing or meditation
  • Making time for hobbies and activities you enjoy
  • Exercising
  • Prioritizing self-care

Setting aside time for activities that you enjoy helps promote relaxation, a balanced life, and lower stress levels.

5. Get regular health check-ups

The best way to prevent hypertension after age 40 is to get regular health check-ups. We monitor your blood pressure levels at these routine visits, and they’re vital for early detection and prevention of hypertension. Understanding your blood pressure trends allows you to take prompt action if necessary and make more informed decisions about your health.

Preventing hypertension after 40 requires a proactive approach, but it’s possible — and we’re here to help. Remember, small changes implemented consistently can have a significant impact on your cardiovascular health.

Schedule your first appointment online or call our office in the Financial District of Manhattan, New York, New York, to get personalized guidance from our team at Better Health Management.