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This ‘Silent Killer’ is Weakening Your Heart, Here are 4 Lifestyle Changes to Prevent It

High blood pressure, also called the silent killer, is a serious health issue that affects millions of Americans each year. Given its moniker, you probably have an idea of how it manifests itself in the human body; usually, you won’t feel any symptoms, but it slowly increases your risk of developing heart conditions.

Even though most people understand the dangers of hypertension, many still don’t have an idea of how to control their blood pressure. Doctors have yet to know what causes this, but some things could exacerbate the condition — the good news is that they are easily preventable with some simple lifestyle changes:

Don’t Smoke

Smoking doesn’t bring anything good to your health, but smokers believe that it eases their stress. However, those who do have this unhealthy habit suffer from its dangerous consequences in the form of high blood pressure, Dr. Neha Vyas explained.

Pawel Czerwinski/Unsplash Smoking does nothing good for your health

Although the increase in your blood pressure and heart rate is immediate, it is also temporary. What’s alarming is that if you have been smoking for a long time already, it damages the blood vessel walls, thereby narrowing the arteries and causing inflammation – this may lead to hypertension.

Avoid Too Much Stress

Believe it or not, stress plays a significant role in raising your blood pressure, according to some studies. According to the American Heart Association, excessive stress can lead a person to drink or eat unhealthily, which could eventually be a reason for hypertension.

Engin Akyurt/Unsplash The Covid-19 crisis can take a toll on your mental health

Especially during this terrifying time, it can be hard to manage your feelings, which is why it is all the more vital for you to know how to deal with stress, which is a major factor in developing depression and anxiety.

Ditch the Poor Diet

Keeping your blood pressure under control also entails making healthy choices when it comes to what you eat and drink. Experts advise against consuming too much sodium, which has been found to contribute to developing hypertension.

Sander Dalhuisen/ Unsplash Poor diet can lead to hypertension

Instead, increase your potassium intake to counterbalance the effect of salt in your body. For those with kidney problems, consult with your doctor first before adhering to this diet.


Hypertension or not, exercise is good for your overall health. Those who have a sedentary lifestyle were found to have high blood pressure versus those who are active, which is why health experts have repeatedly advised their patients to stay fit.

You don’t have to be a gym rat to turn your life around – simple exercises in your home can already change a lot of things. By merely using the stairs, cleaning around the house, or gardening, you can already burn calories.

You also need to maintain a healthy weight because being overweight or obese can lead to high blood pressure.

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