Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Talent of hypertension is not an absolute thing
- The secret of preventing high blood pressure if you are descended from hypertension
- 1. Eat healthy and reduce salt
- 2. Don't forget to do physical activity
- 3. Take care of your weight
- 4. Stop smoking and limit alcohol
- 5. Don't let stress interfere
- 6. Diligently check tension
- 7. Check with the doctor
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
"Talent" hypertension derived from family tree is generally inevitable. The presence of high blood pressure in the family can be increases your risk of hypertension by up to 4 times that of people who are not of hypertensive descent. Even so, that doesn't mean you can't prevent high blood pressure from appearing in the future if you inherit the genetic from your parents or grandparents.
Talent of hypertension is not an absolute thing
Genetic factors do play a big role in determining your risk of hypertension. According to the European Heart Journal, high blood pressure problems in families can be inherited at the risk of 30-50% to the next generation, including even twins.
However, there are also people of high blood descent who have never experienced hypertension during their lifetime. It means, passing on the "talent" of hypertension is not automatic you will be destined to have the same disease as your ancestors.
Legacy hypertension genes can be active and develop when also influenced by the environment and the lifestyle choices that you have lived so far.
The secret of preventing high blood pressure if you are descended from hypertension
There are many ways to prevent high blood pressure that you can do and obey starting today, which also plays a role and maintains your overall body health. Anything?
1. Eat healthy and reduce salt
Salt is the enemy behind the blanket. That's why people who are at high risk of hypertension are very stressed to reduce salt intake. One way is through the DASH diet (Dietary Approaches to Stop Hypertension). The DASH diet also makes you reduce cholesterol and bad fat intake.
The DASH diet has proven effective in controlling high blood pressure by increasing eating fruits and vegetables and whole grains. This healthy food source is not only high in fiber and vitamins, but also potassium minerals that 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 hand.
2. Don't forget to do physical activity
Physical activity is all activities that make your body active and burn calories. All of these activities can include cleaning the house, going up and down the office ladder, participating in team sports such as futsal or badminton, to aerobic sports such as walking, jogging, swimming, and cycling.
A journal publication study Hypertension said that the risk of high blood pressure decreased by 34% in people of hypertensive descent who managed to keep their bodies fit, rather than those who rarely exercise.
The American Heart Association, a nonprofit heart health foundation in the United States, recommends that you regularly exercise 150 minutes of moderate intensity every week or 75 minutes per week for heavy intensity and combination. You can divide it into 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. Take care of your weight
Your weight can affect your blood pressure. Then you should begin to lose weight if you 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 body weight can greatly help reduce blood pressure drastically.
In addition, maintaining a healthy body 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 BMI Hello Healthy 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 underestimated.
Now, avoiding these two things is the right way to prevent high blood pressure if you are at high risk of experiencing hypertension due to heredity.
Nicotine in cigarettes can stimulate the work of excessive brain nerves to produce certain hormones that narrow blood vessels and increase your blood pressure. In the long run, nicotine can permanently damage blood vessels. If you have trouble 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, most drink alcohol also contributes to the calorie burden in the body which can cause weight gain.
Many studies have shown that reducing drinking alcohol can reduce systolic blood pressure to 3 mm Hg.
5. Don't let stress interfere
Stress can temporarily increase blood pressure. But if left to continue to accumulate and not overcome, excessive stress hormone levels in the body over time can trigger hypertension.
Therefore, immediately overcome your stress before actually eating away at 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 it casually.
6. Diligently check tension
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 routine check-ups, 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
Also, remember that to keep away from the risk of illness, you also need help from an expert. Don't hesitate, especially feel free to check with your 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 life.
Preventing high blood pressure is a lifelong commitment. Especially if you are descended from hypertension.However, never give up! Take advantage of this moment as a motivation to change your lifestyle to be healthier in order to avoid various diseases.
