Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Actually what is prehypertension?
- Is prehypertension certain to become hypertension?
- How do you control prehypertension?
- 1. Keep your weight within the ideal range
- 2. Regular exercise
- 3. Adjust your food consumption
- 4. Limit your intake of salt or sodium
- 5. Limit consumption of alcoholic beverages and stop smoking
- 6. Perform blood pressure checks regularly
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
When blood pressure rises slightly, also called prehypertension, maybe you don't really mind it. Many consider this is not a serious matter. However, blood pressure that is less than normal turns out to be a danger. Is this condition of prehypertension certain to develop into hypertension (high blood pressure)?
Actually what is prehypertension?
Prehypertension is a new category in measuring blood pressure. Actually, prehypertension is a warning sign of hypertension. This sign is made so that you pay more attention to your blood pressure so that it doesn't develop in a worse direction later on.
People with prehypertension have a slightly elevated blood pressure, but cannot be included in the category of high blood pressure or hypertension.
You are in the prehypertension category if you have a systolic blood pressure (top number in your blood pressure reading) of 120-139 mmHg or have a diastolic blood pressure of 80-89 mmHg. Meanwhile, people with normal blood pressure have blood pressure below that number (120/80 mmHg).
Is prehypertension certain to become hypertension?
Blood pressure in the range of hypertension is practically abnormal. This is because people with prehypertension are twice as likely to develop high blood pressure than people with normal blood pressure, reported from Harvard Health Publishing. People with prehypertension also have a higher risk of heart disease and stroke.
Although people with prehypertension have a higher risk of developing hypertension later in life, prehypertension will not always be hypertensive. This applies if you make lifestyle changes, such as exercising more and managing your healthier food consumption.
Conversely, if your lifestyle does not change and continues to live bad habits, the chances of you experiencing hypertension later in life and health problems related to blood pressure, such as heart disease, heart attack, kidney failure, and stroke, will be greater.
How do you control prehypertension?
If your doctor diagnoses prehypertension, you may not need to take blood pressure medication. You simply change your lifestyle so that prehypertension does not develop into hypertension. Some of the things you can do to control prehypertension are:
1. Keep your weight within the ideal range
Being overweight or obese can increase the risk of hypertension. So, losing weight if you are obese needs to be done so that blood pressure is more controlled.
2. Regular exercise
Exercise can help you maintain weight and reduce stress, so that blood pressure can be controlled. Do sports for at least 30 minutes per day or 150 minutes per week, such as brisk walking, running, cycling, and swimming.
3. Adjust your food consumption
Food can affect your blood pressure. For that, you should keep your food intake. Expand the intake of vegetables, fruits, foods that are low-fat protein sources (such as fish, tofu and tempeh), and grains (such as wheat). Choose low-fat dairy products and limit your intake of foods that contain saturated fats and trans fats, such as fried foods junk food.
4. Limit your intake of salt or sodium
Reducing consumption of foods containing high salt or sodium can help you control blood pressure. Limit your sodium intake to only 2400 mg, equivalent to 6 grams of salt (about 1 teaspoon). Reduce additional salt in your food and limit consumption of high-sodium foods, such as packaged foods, canned foods, and processed foods (frozen foods).
5. Limit consumption of alcoholic beverages and stop smoking
Too much alcohol consumption and frequent smoking can increase your blood pressure. So, you should limit or even avoid consuming alcoholic beverages and smoking.
6. Perform blood pressure checks regularly
By monitoring your blood pressure regularly, you can find out there are changes in blood pressure early. So, you can take steps earlier before blood pressure problems develop more seriously.
