KOMPAS.com – Pressure high blood pressure otherwise known as hypertension is one of the non-communicable diseases suffered by many Indonesians.
Unfortunately, many people are ignorant of this health condition. One factor that makes this condition often overlooked is the absence of specific symptoms that are seen.
Also read: Symptoms of high blood pressure that are often not realized
In fact, hypertension can cause severe health complications such as heart disease, stroke, and even death.
Summarizing from the official website of the World Health Organization (WHO), a condition called hypertension is when systolic blood pressure readings are more than 140 mmHg and diastolic blood pressure is more than 90 mmHg.
With blood pressure associated with the work of the heart that pumps blood throughout the body.
When a person’s blood pressure is high, the heart is forced to work harder to pump blood throughout the body.
This is why if blood pressure becomes high uncontrolled it will cause various dangerous complications.
Changing your lifestyle to be healthier can help reduce your chances of experiencing hypertension.
Some lifestyle changes that you can implement to reduce the risk of hypertension include:
1. Exercise regularly
In the physical activity guidelines issued by the US Department of Health, everyone should do moderate intensity exercise for 150 minutes per week.
You can do moderate exercise such as walking, jogging, cycling or swimming.
We recommend that you exercise regularly in the period of 5 days a week to optimize the results.
Also read: Consumption of Celery to Lower High Blood Pressure, How Good?
2. Reducing stress
It’s no secret, stress can trigger various types of diseases, including hypertension.
As a preventative measure high blood pressure, you should also need to reduce stress.
Avoiding or learning stress management can help someone control blood pressure.
You can do meditation, take a warm bath, yoga, or walk lightly as a relaxation technique to release stress.
3. Avoid consumption of alcohol, cigarettes, and fast food
Alcohol and cigarettes are known to increase blood pressure. So, avoiding or stopping consuming alcohol and cigarettes can reduce the risk of hypertension.
Whereas on fast food, generally have high salt content. Like we know, high consumption of salt can increase blood pressure.
The average salt intake per person is generally around 9 to 12 grams a day.
To that end, WHO recommends reducing intake of up to 5 grams per day to reduce the risk of hypertension and other health problems.
4. Adjust your diet
You can also do a healthy diet in order to maintain normal blood pressure.
Eat more fruits and vegetables, for example.
Also read: 9 Fruits for Lowering High Blood Pressure
Experts recommend that you consume as little saturated fat and total fat as possible.
Some fats like fish and olive oil do have protection for the heart. Although more healthy, people at risk of hypertension should also pay attention to their consumption.
5. Control your weight
As we know, obesity or being overweight can be a risk factor for hypertension.
Therefore, maintaining your ideal weight is one way to prevent high blood pressure.
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