Preventing is certainly better than treating. This applies also to the condition of high blood pressure which has been the main cause of the high mortality rate in the world. High blood pressure or hypertension is a health disorder that is often late detected and likes to be underestimated. In fact, from high blood pressure you can experience various other chronic diseases.
But calm, there are several things you can do to prevent hypertension.
1. Change your diet
A bad diet is very likely to cause blood pressure to soar. So, you must reduce foods that are high in sodium which are contained in kitchen salt and processed foods, so that blood pressure remains normal.
Conversely, to prevent hypertension you can choose foods that are high in potassium which can help maintain stable blood pressure. Potassium can be found in potatoes, bananas, avocados, fish and milk.
Not only that, low-fat foods and fibrous foods such as fruits, vegetables, and whole grains are also recommended for consumption.
Currently there are several types of diets intended for people who have high blood pressure, such as the DASH diet. By applying this diet, you have to consume high fiber intake, a low source of protein with fat content, limit sodium, and avoid foods with high cholesterol.
Don’t forget to drink enough water, because lack of fluids will affect the amount of sodium in the body.
2. Regular exercise
Don’t imagine you have to be an athlete to be able to exercise regularly. At present sports have become a necessity for everyone because they can maintain general body health, including preventing hypertension.
In fact, people who exercise regularly have a lower risk of hypertension than those who do not exercise at all.
To keep blood pressure normal, you should exercise for 2 hours to 30 minutes per week. No need for exercise that is too difficult, just walking relaxed, jogging, or just cycling can prevent hypertension.
While children and adolescents are encouraged to exercise for one hour every day so that their bodies stay fit and avoid the risk of hypertension.
3. Keep your ideal weight
In fact, people who are overweight, whether they are overweight or obese have a 2 to 6 times greater chance of developing hypertension. Therefore, try to keep your body weight ideal, because it not only prevents hypertension but in doing so you can reduce the various risks of other diseases.
From now on, change your lifestyle so that your weight will go down and finally be in the ideal number. Reducing around 4-5 kg of excess body weight, can reduce the risk of high blood pressure.
4. Reduce drinking alcohol
Too much and often drinking alcohol can make blood pressure soar. Not only that, most alcoholic drinks have a high calorie content and can also cause weight gain.
5. Stop smoking
Hypertension is one of the bad side effects that can be caused by smoking. Smoking can also make you exposed to various chronic diseases such as stroke, heart disease, and heart attacks.
So, stop your smoking habit from now on.
6. Manage stress well
Stress can make blood pressure rise for a moment. However, if you do not manage stress properly, blood pressure will continue to be high and can cause hypertension.
Stress is natural, but most importantly how you manage it well. Do things that can make you relax, such as listening to music, meditation, or yoga.
7. Check blood pressure regularly
Checking blood pressure with a routine is important, because then you can find out whether your blood pressure is normal or not. You can check blood pressure at home or with the help of a medical team.
If your blood pressure results between 120-139 / 80-89 mmHG, this is a sign that you have prehypertension. This condition is very likely to cause hypertension, though it can still be prevented by changing the lifestyle to be healthier.