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 a descendant of
hypertension
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 excessively
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. But if allowed to continue to
accumulate and not be overcome, excessive 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
the 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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