KIFM Karrenbauer Integrative Family Medicine Center

How to Prevent High Blood Pressure?

Preventing high blood pressure involves adopting a healthy lifestyle focused on diet, exercise, and stress management. Eating a balanced diet, such as the DASH diet, rich in fruits, vegetables, whole grains, and lean proteins, while reducing salt intake, is crucial. Regular physical activity, like brisk walking or running, helps strengthen the heart and improve circulation. Maintaining a healthy weight, limiting alcohol consumption, managing stress through techniques like meditation and yoga, and avoiding tobacco are also key strategies. Regularly monitoring blood pressure at home, along with routine check-ups, can help catch any increases early. Together, these steps can significantly reduce the risk of hypertension and promote overall heart health.

What is keto?

The ketogenic, or keto, diet is a high-fat, low-carbohydrate eating plan designed to shift the body's metabolism into a state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates, leading to the production of ketones, which serve as an alternative energy source. Typically, the diet involves drastically reducing carbohydrate intake to around 5-10% of daily calories while increasing fat consumption to 70-75%, with moderate protein intake making up the remainder. This diet has gained popularity for its potential benefits in weight loss, improved blood sugar control, and increased mental clarity. However, it requires careful planning and consideration, as the drastic reduction in carbs can be challenging and may not be suitable for everyone, especially those with certain medical conditions.

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