Risk Factors of Hypertension, Part 2

Risk factors you can change
There's no guarantee that the dietary and lifestyle changes described below will prevent hypertension or lower elevated blood pressure. However, a reduction in risk factors for cardiovascular disease will occur

• Exercise
  Exercise strengthens the cardiovascular system and reduces the risk of heart disease. Most experts recommend aerobic exercise for twenty to thirty minute at least three times a week.
• Calcium
  Some studies suggest that eating too little calcium may result in high blood pressure readings. Low fat dairy products and some leafy green vegetables are the best sources of calcium.
• Magnesium
  A magnesium deficiency may be linked to hypertension. Get your magnesium from foods such as low-fat dairy products and grains.
• Potassium
  An adequate potassium intake may help prevent or lower high blood pressure. A diet that contains grains, fruits, and vegetables will supply plenty of potassium since it is abundant in these foods.
• Polyunsaturated fats
  Replacing saturated fats in the diet with polyunsaturated fats may cause a reducing in blood pressure.

• Relaxation techniques
  Biofeedback, hypnosis, mediation, and other relaxation techniques may produce a modest, temporary reduction in blood pressure in some people.

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