5 Ways to Prevent Hypertension

Hypertension is a disorder in blood pressure that makes blood pressure very high. If not treated as soon as possible, hypertension will cause blood vessels to burst and even lead to heart attacks and strokes.

Normal blood pressure for adults is 90/60 mmHg to 120/80 mmHg. Adults with blood pressure of 140/80 mmHg or higher are said to have hypertension. If it has relapsed, the condition of hypertension really requires medical action.

Hypertension is generally caused by an unhealthy diet and an inactive lifestyle. Healthy food intake should always be maintained, including during holidays. Vacations don't mean you can eat and move as you please without paying attention to your health.

This disease is also known as the silent killer because many people do not realize it until when their blood pressure is too high. Therefore, hypertension must be prevented from a long time before the condition has become severe.

Check out 5 ways to prevent hypertension that you can do even while on vacation.

1. Regular exercise

Regular exercise has been shown to be a powerful preventative for preventing hypertension. With regular exercise, you will also reduce the risk of obesity which is one of the causes of hypertension. Many studies have found that regular exercise and exercise can significantly lower blood pressure. A study found that elderly people who regularly did aerobic exercise managed to lower blood pressure by an average of 3.9 percent for systolic and 4.5 percent for diastolic. Research concludes that this reduction is effective in preventing hypertension.

You don't need to have a lot of time or a large space to exercise. You can always take advantage of many objects and activities from the comfort of your own home.

Take 30-40 minutes which can be divided into 10 to 15 sessions. In addition to sports, you can do a variety of activities that drain sweat, such as going up and down stairs, walking around the complex, cycling, and even taking care of the garden. The key to the effectiveness of this exercise and activity is to do it regularly for a few minutes.

Other research states there are several activities that can significantly lower blood pressure. Some of these activities are walking 10,000 steps a day, aerobic exercise, high-intensity interval training (HIIT), and short exercises performed throughout the day.

2. Reduce sugar intake

Sugar is one of the causes of hypertension. Too much sugar in the body will inhibit the production of nitric oxide which serves to expand blood vessels. Without nitric oxide, blood vessels will constrict and cause high blood pressure.

In an experiment carried out for 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic. Meanwhile, an experiment in women with high blood pressure reported that reducing sugar consumption by 2.3 teaspoons would reduce systolic blood pressure by 8.4 mmHg and decrease diastolic blood pressure by 3.7 mmHg.

High sugar levels can also lead to diabetes. Hypertension itself is often found to be suffered together with diabetes mellitus, type 1, type 2, and gestational. Of course both will have different symptoms that can appear simultaneously, and even make each disease to continue to worsen.

You can replace your sugar intake with a variety of alternative sweeteners such as Tropicana Slim or even eliminate sugar altogether.

3. Reduce salt intake

Apart from sugar, salt is also known to increase blood pressure significantly. You need to understand the circulatory and excretory systems to understand how hypertension occurs.

Kidneys function to clean toxins and unnecessary fluids in more than 120 liters of blood every day. If you have too much salt in your body, it will be difficult for your kidneys to excrete fluids which will build up unhealthy as a result. Blood pressure will increase because the blood system can not be cleaned properly.

That way, salt intake is recommended to be in a reasonable dose. Doctors from New York recommend adults consume no more than 2,300 milligrams of salt or a teaspoon per day. If you have been diagnosed with high risk or even have hypertension, you should consume less than 1,500 milligrams per day.

You have to be extra careful in consuming instant foods because most of them have high sodium and sodium salt content. These foods are like canned sardines, frozen foods, and pizza.

4. Quit smoking

Smoking can increase blood pressure because of its harmful ingredients. Nicotine as the main ingredient A cigarette can make your blood vessels narrow and your heart beat faster, as a result your blood pressure will be higher.

One study found that in a group of smokers, systolic blood pressure increased by 7% and diastolic blood pressure increased by 10%. Heart rate also increased by 25%. This study was obtained just shortly after smokers consumed their first cigarette in the morning.

When coupled with high blood pressure, smoking can increase the risk of serious health problems, such as stroke, heart disease, and lung cancer. Therefore, it is better if you stop smoking while you are still healthy. One way to prevent hypertension is to maintain a healthy lifestyle. You can change your addiction by chewing gum if you feel the urge to smoke.

5. Limit alcohol consumption

Drinking large amounts of alcohol can cause hypertension, even in healthy people who are not at risk for chronic disease. Just like other unhealthy foods and drinks, alcohol can cause blood vessels to constrict. When your blood vessels constrict, your heart has to work harder to push blood around your body. As a result, your blood pressure will increase significantly.

Research has found that a group of men who binge regularly had significantly higher blood pressure. The category of men who drank alcohol regularly had higher systolic blood pressure compared to men who did not drink at around 121.8 and 119.0 mm Hg versus 117.5 mm Hg.

If you must drink alcohol, drink in moderation. Doctors from New York recommend drinking alcohol in the level of 1 ounce of alcohol or about one beer, one glass of wine, or one cocktail. Do not drink alcohol if you already have a blood pressure that is already in the threshold.

Here are 5 ways to prevent hypertension. All you have to do is adopt this healthy lifestyle from now on. A healthy lifestyle will give you a fitter and happier life too.