High blood pressure or hypertension is a condition where the pressure on the blood vessels increases over a long period of time. This increase in blood pressure is generally triggered by narrowing of the blood vessels, causing fat deposits and other substances. Symptoms that are felt in people with hypertension are indeed difficult to know. This is because in general, there are no specific symptoms or contrasting symptoms that are felt by those with hypertension.
As a result, the delay in diagnosis often puts a person in a more advanced stage of chronic high blood pressure. Conditions like this of course can be detrimental because without realizing the condition of hypertension or pressure high blood pressure this can suddenly be high and chronic. This is also what makes hypertension the cause of slow death that occurs in Indonesia.
Meanwhile, the only way that can be done to find out whether someone has hypertension or not is to do a blood pressure test. There are two types of blood pressure measurements, namely when the heart is contradicting, but diastole is the blood pressure when the sac is resting or when the heart is relaxed.
Basically, normal blood pressure in humans ranges from 90-120 for systolic and 60-80 for diastolic. Meanwhile, if the blood pressure exceeds this figure, it is certain that a person has hypertension. Meanwhile, knowing the important keys to lowering high blood pressure is what you can learn from below.
Important Key to Lowering High Blood Pressure
Maintaining body weight to stay healthy is an important thing for people with hypertension to always do. A well-maintained body weight will help the body to maintain blood pressure. Therefore, if you are overweight or obese then you should do everything you can to cut your body weight to the ideal size. A balanced diet with healthy food consumption is an important method to continue to do so. This method will help you lose weight faster and be healthier. Also read: Pulmonary Hypertension, Causes of Symptoms and Treatment
Get some exercise
Exercising regularly, at least 30 minutes per day in one week will help your body to significantly lower blood pressure. So why does this need to be done regularly? The reason is because if you stop exercising then this blood pressure rises again.
Meanwhile, if you have pre-hypertension, exercising will help you to prevent hypertension. Or if you already have hypertension, exercising will help your body regulate blood pressure at a safe level. In this way, the regulation of blood pressure in the body will be well controlled without having to be overshadowed by great fear and worry.
Meanwhile, the types of sports that can be done that are good or suitable for hypertension sufferers include jogging, walking, cycling, dancing and swimming. Even according to the American College of Sports Medicine (ACSM) reveals that simple exercises that are done such as doing homework or taking a walk will help to lower blood pressure. In addition, the ACSM recommends a minimum half hour of moderate physical activity five days a week.
Meanwhile, by incorporating cardiovascular exercise like swimming in your routine, it can improve circulation in the body. This will also increase lung capacity and increase the efficiency of the heart. Some of these combinations will be able to reduce your blood pressure.
Reduce Salt Levels In Daily Food Consumption
From a series of causes of hypertension, one of the main causes of rising and high blood pressure is excessive salt consumption in daily food consumption. Therefore, in order to reduce blood pressure, you need to reduce your daily salt intake to less than one teaspoon of salt per day which can make a big difference in your blood pressure.
Some foods in daily consumption such as chips or snacks generally contain a lot of salt and savory flavors. For that, avoid and reduce consuming too much of this type of food. We recommend that you replace these foods with healthy foods such as vegetables and fruit which will certainly be better than consumption of these foods. Other interesting articles: How to treat high blood pressure independently
Choose Healthy Food Consumption
In order to lower blood pressure more easily, consumption of healthy foods is a more important key to always do. You can get several types of healthy food from vegetables and fruit. There are quite a number of types of vegetables and fruit that you will be able to consume as your daily menu.
Meanwhile, if you are plagued by boredom by consuming these two ingredients, you can consume several other healthy food ingredients such as dairy products that are low in fat and cholesterol. Alternate the consumption of these foods gradually so that you can still enjoy these foods easily. Meanwhile, you will also be able to try to adopt a healthy diet such as the following:
Write food types in a diary. This is of course done to monitor what and how much food you consume in one day. You can also use this as a guide to measure and control food intake into your body.
Consider increasing potassium. The intake of this substance will be useful to help lower blood pressure in your body. While you can get this intake from consumption of fruits and vegetables. Keep in mind that potassium can reduce the effect of sodium on blood pressure which is good for your body.
Be a critical and smart buyer. When you want to buy food, try to read the nutrition labels listed on the food. Also, stick to a healthy diet plan even if you eat out.
We and all of you already know that smoking is not a good choice for health. From one cigarette that you consume, it will be able to contribute to increasing blood pressure. Therefore, quitting smoking is an important thing that needs to be done from now on. If necessary, discuss with your doctor to make you quickly quit smoking. The most important thing is that you need to grow a high commitment from within because basically it is not easy to do this if you are not consistent with your own commitment.
Doing Outdoor Activities
Low levels of vitamin D in the body seem to contribute to increasing blood pressure in the body. A study shows that taking vitamin D supplements does not really help your body to increase blood pressure. For this reason, to overcome this condition, you should still get vitamin D intake naturally.
The trick, by doing outdoor activities. Especially in the morning between 07.00 to 08.30 because at this time the sun’s rays still emit natural vitamin D. Meanwhile, apart from this time, what is usually left is ultraviolet rays which can burn the skin. Besides doing activities, you can also enjoy the sun rays with vitamin D content just by sunbathing.
Routinely Checking Blood Pressure
This is very important because people with hypertension generally find it difficult to detect the symptoms they feel. For that, the only way that can be done to determine the level of blood pressure in the body is to regularly check blood pressure.
You can visit the nearest medical team such as health posts, health centers or even hospitals. It is recommended for adults to have at least one blood pressure check every five years. Meanwhile, if you feel the same concern about your blood pressure, it doesn’t hurt to do further tests of this health condition better.