Guidelines about Exercise and Healthy Diet to Prevent High Blood Pressure

Prevent High Blood Pressure
Prevent High Blood Pressure

High blood pressure or hypertension is a chronic disease, when the pressure of the blood in the arteries remains high for a certain number of weeks. As we know, one of the functions of the arteries is to carry oxygenated blood to the body except pulmonary artery and if there remains a consistent high pressure of the blood your heart has to work harder to pump the oxygenated blood towards arteries results in heart disease such as angina, coronary artery disease, and congestive heart failure.

The best recommendation to avoid High blood pressure is to eat a healthy diet and to have the proper exercise on a daily basis. Exercise or training plays a major role to strengthen your heart which ultimately helps in reducing blood pressure. Most people, especially those who have clinical indications, reduce their blood pressure post adhering to an exercise program for even a few weeks.

There are three types of people and different heart rates accordingly

  • Conditioned people
  • Average people
  • Deconditioned people

Resting Heart Rate Comparison

Heart rate rest aerobically conditioned people 60 hearts per minute.
The deconditioned person resting heart rate was about 80 or more.
Nearly all of the great distance runners have had low heart rates. Some are reported to have a resting rate of 32 beats per minute. Even highly conditioned anaerobic athletes, like football players, sprinters or weightlifters resting heart rates far below the average person.

How to Prevent High Blood Pressures

Eating Plan

As has been the patient of blood pressure, you have to stick to your diet plan. The use of specific vegetable reduces the problem of stress in the patients; fruits do this and try to eat the food that contains little fat. You must seek to eat nuts, fish and whole grains.

Controlled Sodium Diet

A controlled sodium diet helps the patient to prevent this problem. Many studies have stated that the reduced amount of sodium will decrease hypertension in the patient.


It is a common thing that if you have increased your weight, then the amount of hypertension in you will be much more than others. Being overweight increases the chances of a high heartbeat and heart attack. To reduce the weight is the better option for you; the better is to reduce the weight of 1 pound a week. It is not a difficult thing to do; anyone can do that.

The use of Alcohol he uses of alcohol increases the blood pressure of the body; you have to keep the use of alcohol daily. For women, a glass of drink a day and for men two glasses of drinks a day are enough. Otherwise, it will affect your blood pressure. The size of the bottle consists of 12 ounces for each gender.

Read more: Fifteen good foods for high blood pressure


Smoking increases the blood pressure of the person too, and this habit of smoking can cause you the problem of high heartbeat or even it can cause you a heart attack.

If your blood pressure is not controlled because of all these activities that have described above, then the better option is to consult a doctor. He may advise you on the medicines that will help you to control your blood pressure.

Exercises Guidelines to Prevent High Blood Pressure

While drug therapy is traditionally considered to be the most practical form of treating high blood pressure, regular Hypertensive Exercise Programs have been found to be a valuable and safe adjunct therapy for many hypertensive people. A sound exercise program may serve an effective non-drug alternative for some hypertensives.

Exercise Nature

Non-weight-bearing or low-impact aerobic exercises e.g., walking, stair climbing, cycling, swimming, etc. need to emphasize since a significant portion of hypertensives is obese or elderly. Both groups frequently suffer, from a variety of lower-extremity orthopedic problems.

Intensity of exercise  

The intensity of exercise should keep at the lower end of intensity range i.e., 40% to 65% of VO2max or 50% to 75% of MHR. It should be noted the substantial evidence exists regarding that high-intensity (greater than 70% of VO2max or 80% of MHR) aerobic exercise does not produce beneficial effects on blood pressure.

Exercise Frequency  

Hypertensive peoples should be encouraged to exercise at least four times per week — although exercising on a daily basis is preferable. A well-established effect of an acute bout of aerobic exercise is a temporary reduction in blood pressure, which can last for several hours.


A prolonged warm-up session (more than five minutes) is directed to ensure that the hypertensive patient’s cardiovascular system prepares for the upcoming physical activities. An appropriate warm-up reduces the hypertensive’s chances of experiencing a sharp and sudden rise in blood pressure.


An extended cool-down session (more than five minutes) is recommended so that a gradual transition can be made from the conditioning activity back to the resting state. Cooling down helps to prevent dizziness, light-headedness, and fainting.


Exercise duration begins at 20 to 30 minutes of activity per session and progresses to 30 to 60 minutes adaptation occurs. Such a time frame for that duration of exercise should help to promote weight loss, which has been associated with reductions in blood pressure.


Rating of perceived exertion (RPE) should be used to monitor the intensity for people taking antihypertensive medication e.g., beta-blockers, which influence the heart rate response. The recommended RPE rate of those peoples would be 10 to 13, light to hard.

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