7 Ways to Avoid Hypertension If There Is High Blood Pressure


Hypertension "talent" derived from the family tree is generally inevitable. A family history of high blood pressure can increase your risk of hypertension by up to four times that of people who are not of hypertension. Even so, that does not mean you can not prevent high blood pressure in the future if you inherit genetic from your parents or grandparents.

Talent hypertension is not an absolute thing

Genetic factors do play a large role in determining your risk of hypertension. According to the European Heart Journal, the problem of high blood pressure in the family can be inherited with a risk of 30-50% to the next generation, including even twins.

However, there are also people with high blood pressure who have never had hypertension in their lives. That means, bequeath the "talent" of hypertension is not automatically you will be destined to have the same disease as your ancestors.

Inherited hypertension genes can be active and thrive when also influenced by the environment and lifestyle choices that you live so far.

The secret to preventing high blood pressure if you are hypertensive

There are many ways to prevent high blood pressure that you can do and obey from today, which also plays a role in maintaining your overall body health. Anything?

1. Eat healthy and reduce salt
Salt is the enemy under the blanket. That is why people who are at high risk of hypertension are highly emphasized to reduce salt intake. One way is through the DASH diet (Dietary Approaches to Stop Hypertension). The DASH diet also makes you reduce your intake of bad cholesterol and fat.

The DASH diet has proven to be effective in controlling high blood pressure by eating more fruits and vegetables and whole grains. This healthy food source is not only high in fiber and vitamins, but also potassium minerals which can neutralize the negative effects of salt in the body.

Healthy adults need to eat at least 5 servings of fruits and vegetables every day to lower blood pressure. A serving of fruit or vegetables is generally equivalent to 80 grams or a fist.

2. Don't forget to do physical activities
Physical activity is any activity that makes your body actively moving and burning calories. All of these activities can include cleaning up the house, going up and down the office stairs, participating in team sports such as futsal or badminton, to aerobic sports such as walking, jogging, swimming, and cycling.

A study published in the journal Hypertension states that the risk of high blood pressure decreases by 34% in people of hypertension who succeed in keeping their bodies fit, rather than those who rarely exercise.

The American Heart Association, a nonprofit heart health foundation in the United States, recommends you to exercise moderate intensity 150 minutes per week or 75 minutes per week for heavy and combination intensity. You can divide it up to 30 minutes per day for 5 days a week.

The simplest way to start moving more actively is to get used to walking. Easy, inexpensive, and not burdensome!

3. Maintain body weight
Your weight can affect your blood pressure. Then you should start losing weight if you are overweight. Losing weight is the best way to prevent high blood pressure from appearing in the future.

Citing a study published in The Journal of Hypertension, cutting at least 5 kilograms of your current weight can greatly help to reduce blood pressure drastically.

In addition, maintaining a healthy weight will allow you to have more energy to move without having to force the heart to work extra hard.

If you are not sure whether your weight is ideal or not, try checking in the Hello Healthy BMI calculator or at the following link bit.ly/indeksmassatubuh.

4. Stop smoking and limit alcohol
Cigarettes are a cause of chronic diseases, such as cancer and heart disease, which are often overlooked.

Well, stay away from these two things is the right way to prevent high blood pressure if you are already at high risk of hypertension due to heredity.

The nicotine in cigarettes can stimulate the workings of the brain by over-producing certain hormones that narrow blood vessels and increase your blood pressure. In the long run, nicotine can damage blood vessels permanently. If you have difficulty stopping smoking, immediately consult a doctor to find the most appropriate and effective solution.

Drinking alcoholic beverages can also increase blood pressure. On the other hand, drinking too much alcohol also adds to the calorie load in the body which can cause weight gain.

There have been many studies that prove that reducing drinking alcohol can reduce systolic blood pressure up to 3 mm Hg.

5. Don't let stress bother you
Stress can temporarily increase blood pressure. However, if allowed to continue to accumulate and not be overcome, excess stress hormone levels in the body over time can trigger hypertension.

Therefore, immediately overcome your stress before it actually eats away at the body and mind. There are many cheap ways to relieve stress. Starting from sports, listening to music, watching movies, meditating in a quiet place, or taking a nap. Choose what you like and can enjoy with ease.

6. Diligent blood pressure checks
Learn and train yourself to get used to checking blood pressure at home regularly. This is a way to prevent high blood pressure which is quite important because generally hypertension does not show significant symptoms.

Armed with the results of regular blood pressure checks, you can plan more about ways to better control your blood pressure. The information also helps remind you to commit to lifestyle modifications that have so far been undertaken.

7. Check with a doctor
In addition, remember that to distance yourself from the risk of disease, you also need help from experts. Do not hesitate let alone hesitate to see a doctor when you suspect something is wrong with your health. Think of your doctor as a partner or friend who is always ready to help you live healthier.

Preventing high blood pressure is a lifetime commitment. Especially if you are of hypertension. However, never give up! Take advantage of this moment as motivation to change your lifestyle to be healthier to avoid various diseases.

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