Eating plenty of vegetables, blueberries, cocoa, getting enough sleep, quitting smoking will help to prevent and control high blood pressure.

High blood pressure (or hypertension) does not only cause a problematic health condition, but is also a serious medical condition. The level of stress in the blood vessels is reflected by blood pressure, the higher the tension, the higher the blood pressure, and the more intensely the heart has to work.

High blood pressure increases the risk of heart attacks and strokes, if it is not controlled well, it can lead to kidney failure. High blood pressure is in the same category as other health risk factors like high cholesterol, obesity, type 2 diabetes, smoking and genetic diseases. More worryingly, more than 50% of people at the age of 60 years have high blood pressure, mostly due to heredity.

Although high blood pressure can be treated with drugs, experts say healthy lifestyles can provide good results for people with high blood pressure, including those with genetic conditions. Here are 13 ways to prevent and control hypertension.

1. Understand your blood pressure index

Healthy people have a blood pressure of about 120/80 mmhg. However, according to a new report published in the Journal of the American Medical Association in 2013, a 140/90 mmhg or lower index is safe for hypertensive patients. If you have high blood pressure, your doctor may ask you to make a daily blood pressure test, while healthy people only need a few measurements a year.

2. Measure your blood pressure at home

Many people have anxiety when they come to the hospital, that’s why a sudden blood pressure jump can occur. So, the best way to control your blood pressure is by yourself at home. The ideal time is in the morning right after waking up.

3. Pay attention to the processed food

As recommended by the doctor, people with high blood pressure should consume only 2,000 mg or less per day. Meanwhile, processed food is abundant with salt. That is why you need to exclude processed food from the daily menu.

4. Eat plenty of vegetables

Many studies have shown that a diet containing much potassium helps you to have lower blood pressure. Health experts recommend eating large quantities of potassium-rich vegetables that are good for health.

5. Lose weight

People who are overweight or obese are at a higher risk for hypertension than normal ones. If you are in the group, try the DAS diet, a special low starch treatment regime has been proven to control blood pressure levels. In addition, stay active for two and a half hours a week to improve health.

6. Get enough sleep

Insomnia is also associated with hypertension, according to a recent study published in the journal Hypertension. Try to avoid black coffee, using a mobile phone, ipad for a long time and get rid of stress to get good sleep.

7. Stay away from stress

More or less, temporary or chronic stress can make blood pressure soar. Dr. Vincent Bufalio said: "Any unpleasant situation in life also leads to high blood pressure." Better yet, includedeep breathing exercises, meditation, physical exercises, and a relaxed mood in your daily schedule.

8. Say no to caffeine

Caffeine causes sudden high blood pressure jumps. You do not have to give up the habit of morning coffee instantly, but try to limit your caffeine intake from coffee, tea, soda, sports drinks and chocolate.

9. Resolve the problem of snoring

Snoring or stopping breathing is caused by blocked windpipe, which causes the body to strain and increase blood pressure. Snoring is also a risk of atrial fibrillation or heart rhythm disorder. If you have been complaining about snoring or feeling tired, exhausted after waking up, consult your doctor for advice.

10. Eat blueberries

Blueberries has a positive effect on improving a high fat diet, reducing the negative impact on hypertensive patients' health, according to a report in US PLOS One journal.

 

11. Include cocoa in the diet

Research has shown that flavanol in cocoa can help reduce blood pressure effectively. But you should just eat a small piece of dark chocolate every day, and should not eat too much.

12. Provide enough magnesium

Magnesium works to calm blood vessels and brain. Foods that have dark green leaves, avocados and pea are a wonderful source of magnesium for health. Adding two servings of fish containing omega-3 fatty acids per week has the same effect.

13. Quit smoking

Smoking cigarettes is harmful concerning many health conditions, including hypertension. Blood pressure index will be disturbed soon after you smoke a cigarette. Give up smoking as soon as possible to protect your health.