Prevent It: Hypertension (High Blood Pressure)


What is it? Increase force of blood pushing against the walls of the arteries.

What’s the big deal? Blood vessels become battered or inflamed because of the increase pressure. Contributes to atherosclerosis-formation of plaque in vessels making them narrow and less flexible. Can lead to coronary heart disease, heart failure, stroke, kidney failure and other health problems.



Blood Pressure Levels in Adults (measured in millimeters of mercury, or mmHg)

Category Systolic
(top number)
(bottom number)
Normal Less than 120 And Less than 80
Prehypertension 120–139 Or 80–89
High blood pressure
     Stage 1 140–159 Or 90–99
     Stage 2 160 or higher Or 100 or higher


What can I do to prevent HTN?

1) Reduce sodium-Aim for less than 2400 mg per day (1 teaspoon)

2) Maintain a healthy body weight

3) Stop smoking and reduce alcohol

4) Exercise

5) Reduce Stress

6) Follow the Dash Diet:

  • Eat more fruits, vegetables, and low-fat dairy foods
  • Reduce foods high in saturated fat, cholesterol, and trans fats
  • Choose whole grain products
  • Replace red meats with fish, poultry, legumes and nuts
  • Eat less low quality carbohydrates (white rice, white bread, cakes, cookies, candies, juice, soda, etc)
  • Add more Calcium +Vitamin D, Potassium and Magnesium rich foods

Learn More:


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