Guidelines for Healthy Living for Prehypertensive People

Contents:

Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

In 2003, the Seventh Report of the Joint National Committee, a hypertension control body in the United States determined that a person is said to be prehypertensive if his systolic blood pressure number (above number) 120-139 mmHG or diastolic blood pressure (number below) 80- 90 mmHg.

The benchmark becomes a reminder for everyone. You may not have had the disease, but it has become a yellow light that you can at any time experience various diseases.

According to research in the journal Nature Reviews Cardiology, hypertensive people are 2-3 times more prone to hypertension than people with normal tension.

Fortunately, hypertension can still be prevented and you can control the condition of high blood pressure if it has been detected as early as possible. To control it, you must make lifestyle changes in a disciplined manner.

The principle of healthy living to overcome prehypertension is also known as 3F, i.e. food (food), fitness (fitness), and fun (having fun).

Food (food)

DASH Diet (clinically proven to be able to control hypertension. DASH stands for Dietary Approaches to Stop Hypertension aka dietary approach to stop hypertension.

The DASH diet directs you to limit animal fats and products and processed foods that have been processed in such a way that the sodium level is very high. The focus is on increasing the intake of whole wheat, fruits and vegetables, and fat-free dairy products.

In this diet, you should limit sodium to a maximum of 2,300 mg per day, equivalent to 1 teaspoon / 6 grams of salt. Because the most sodium is obtained from salt, salty food, and processed foods.

However, it would be better if you were able to limit sodium consumption to a maximum of 1,500 mg of sodium per day, equivalent to about ¾ teaspoon of salt. For more details, consult a doctor or nutritionist to determine the sodium limit that is right for you.

Fitness (fitness)

Sports like walking fast (brisk walking) for 30 minutes every day can reduce tension to 4-9 mmHg. However, exercise must be done regularly so that the results are optimal.

Research in 2005 showed that moderate physical activity was more effective in lowering blood pressure in prehypertensive people than people with normal tension.

If combined with a healthy diet such as the DASH diet, regular exercise can also help achieve and maintain an ideal body weight. Because, obesity will increase the risk of high blood pressure. Various studies prove that the risk of prehypertension can be reduced to 20 percent in obese people.

Fun (having fun)

Stress can cause a temporary increase in tension, but if allowed to continue can cause high blood pressure. So it's important for you to manage stress well and have fun.

There are many ways. Starting from listening to songs, massage, praying, meditating, doing hobbies like drawing, and exercising.

Try to adhere to the guidelines for this healthy and happy life. Also, don't forget to routinely monitor your blood pressure numbers, either when you see a doctor or test at home. Lifestyle changes not only prevent hypertension, but also improve your well-being.

Guidelines for Healthy Living for Prehypertensive People
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