Hypertension or high blood pressure is a health problem that may be familiar to our ears. As it is known that there are many factors that can cause a person to be affected by this condition, including heredity, excessive salt consumption and even stress. Meanwhile, the symptoms of this disease condition are generally difficult to recognize because there are no specific symptoms that indicate a person has hypertension. This is also what makes many people with hypertension reap losses.
Many people with hypertension who have their health checked by a doctor have been convicted of developing this disease at a more severe level. They do not realize that they have had hypertension for a long time. Meanwhile, chronic hypertension may pose a great danger to the health of other bodies. Such as developing the possibility of heart disease, stroke and many more.
So, seeing the dangerous effects that this condition can cause, inevitably, treatment is needed to overcome the condition of high blood pressure so that it does not occur. Well, below are some ways to prevent it high blood pressure which can be done independently at home.
How to Prevent High Blood Disease
High blood pressure is not only experienced by adults. However, this condition can affect children and adolescents though. For this reason, before this disease attacks, prevention is important to do. Want to know how to easily prevent high blood pressure? Let’s take a look below.
Start by reducing salt consumption
Salt or sodium is said to be a major factor that can lead to a high risk of hypertension. This is because the influence of salt makes the body develop hypertension faster. For this reason, to reduce the possibility or risk of high blood pressure, immediately reduce blood intake in your daily food consumption at least half a spoonful of your total daily salt intake.
In addition, also reduce the intake of snacks or chiki that have excessive salt content, such as chips, snacks and many more. Apart from salt that is obtained directly, you also need to pay close attention to several cooking ingredients such as soy sauce and so on. Related article: Studying Pulmonary Hypertension (Pulmonary Hypertension) in Children
Eat Foods with Potassium and Magnesium Content
The two benefits of this ingredient are substances that are good for body health. Magnesium and potassium will be useful for reducing high blood pressure. Meanwhile, you can get the content of these two substances from consuming healthy foods such as vegetables and fruit. So from now on there is nothing wrong with serving vegetables and fruit in your daily food consumption. The content of fiber, vitamins and minerals in vegetables and fruit will be good for your health. The small amount of fat in this food ingredient also makes it good for a diet food which when consumed in large quantities will not have a significant effect on weight gain.
Cut down on Alcoholic Drinks
One of the main triggers of hypertension that occurs is caused by a bad lifestyle which is mostly done by the sufferer himself. Drinking alcohol once or twice may not have a significant effect on the body. However, slowly if this bad habit is carried out continuously for a long period of time, this condition will cause health problems, one of which is that there is a greater risk of developing conditions for hypertension.
Therefore, from now on, reduce this bad habit slowly. If necessary, talk to your doctor about this so you can get a safer and better therapeutic guide to overcome the habit of consuming alcohol more quickly.
Physical exercises that are carried out regularly will reduce a person’s risk of hypertension or high blood pressure. According to a study, it was explained that men who are actively involved in physical activity have a 20 percent lower risk of developing high blood pressure.
The types of sports that are recommended or suitable for hypertension sufferers are aerobics, walking, jogging and other types of sports that involve more physical movement. Do this exercise for 30 to 45 minutes in one day 3 times a week so you can feel the results yourself.
In addition, active physical movement will prevent your body from accumulating cholesterol and bad fats. Where conditions like this can generally lead to obesity or being overweight. For that, by exercising diligently, you will be able to cut the amount of fat in the body and help you appear more confident with a lean and fit body.
Stress is believed to play a role in the rise and fall of blood pressure in the body. Simply put, when a person avoids stress, the less risk for him to be attacked by hypertension or high blood pressure. For that, one way that can be done to prevent hypertension is to manage the stress you experience.
There are several factors that make stress easy to occur and attack someone, including too much pressure, boredom, feeling bored or feeling sad for a long time. For that, stay away from some of these stressors properly. Meanwhile, if you are already experiencing stress then overcome this by shifting your attention to a few things that make you feel better. Like doing your hobbies, reading books, singing, dancing or doing anything that makes you feel happier.
Do not smoke
Smoking and diabetes are two things that are never a good thing. Your smoking habit will probably put you at a greater risk of developing hypertension in the body. Meanwhile, if you are already experiencing hypertension and are still smoking, your body condition will get worse. This happens because the nicotine in cigarettes makes blood flow slow as a result of which hypertension or high blood pressure will get worse.
For that, avoid smoking from now on. In addition to avoiding hypertension, quitting smoking will provide many benefits for your health, such as saving costs, keeping you from the risk of dangerous lung diseases and many more.
We understand that it is not easy to break something that has become a habit that has been done for a long time. For that, don’t do it suddenly and insistently. You can start by reducing the cigarettes you smoke every day.
Those are some ways that can be done to prevent high blood pressure that can be done independently from an early age so that you avoid the risks and scary complications of this disease.