Some people have blood pressure that is slightly higher than normal, but cannot be diagnosed as hypertension. This condition is called prehypertension, when your tension is between 120-139 (for systolic numbers) or in numbers 80-89 (for lower diastolic numbers). Prehypertension is a condition before hypertension, if not treated. Even in the latest category of hypertension in 2017, prehypertension is included in stage 1 hypertension which needs to be addressed immediately. How to overcome prehypertension?
The cause of prehypertension is an unhealthy lifestyle
Prehypertension is a condition of increasing blood pressure which can be caused by many things. One of them is smoking and other unhealthy habits, such as eating fatty foods and lazy motion.
Over time, prehypertension can make you prone to hypertension. You are also at risk of having a stroke if your blood pressure is within the prehypertension threshold.
Do you have prehypertension?
Just like hypertension, prehypertension generally shows no definite signs or symptoms. The only way to ascertain whether you fall into this category is to check blood pressure regularly.
You can check your blood pressure at the doctor, at home with a blood pressure checker, or at the nearest pharmacy. If you are healthy, but the upper or lower number of your blood pressure is above the normal limit, wait 2 to 3 days and check again. If the results are still above normal, tell the doctor so you can immediately deal with it.
You are more prone to prehypertension if you have diabetes, high cholesterol levels, or a history of high blood pressure in the family. However, prehypertension will not always end up being hypertension - provided you know how to manage and deal with it.
Then, how do you deal with prehypertension?
Prehypertension is a condition that you can prevent from developing further into hypertension. It is important to always consult and check the progress of your condition to the doctor, and do the following steps:
1. Set your diet
Although the DASH diet is specifically designed to treat hypertension, this diet also helps you manage prehypertension so that your blood pressure stays on a normal threshold. The DASH diet prioritizes a diet rich in fruits, vegetables, whole grains, and low-fat products, while limiting salt intake and cholesterol.
The DASH diet also makes you eat more calcium-based foods and a series of important minerals such as potassium and magnesium which help lower blood pressure.
2. Limit salt consumption
Experts recommend reducing salt as an important way to overcome prehypertension. Don't forget to also check food nutrition labels, limit processed foods, and replace salt with other herbs or spices.
The American Heart Association recommends limiting sodium or salt to no more than 1,500 mg or about 1 teaspoon of salt for your entire meal in one day (including packaged foods).
3. Many moves
Do physical activity for at least 30 minutes per day. You can start small, for example, do simple olarhaga while watching TV or get up for a while after sitting too long in the office.
Make and spend 15 minutes in one hour of your activities to walk or even move the whole body to prevent hypertension.
4. Maintain a healthy weight
Being overweight can increase the chances of prehypertension. Regular physical activity and a healthy diet can help you lose weight.
5. Limit alcohol
Don't drink more than 2 drinks per day if you are male and no more than 1 if you are a woman. If you don't drink alcohol, don't start. It's good to avoid alcoholic beverages at all to maintain normal blood pressure
6. Avoid stress
There is no clear research about whether chronic stress can increase blood pressure in the long run. But stress can cause overeating and become lazy to exercise. Then change the situation that makes you stressful or find out how to overcome it. Look for healthy ways to deal with stress and consider counseling with a psychologist.
7. Keep blood pressure
If possible, buy a blood pressure monitor and check your blood pressure twice a day: in the morning and evening. One check is not enough. You need to see the changes in several different times.
Hello Health Group does not provide medical advice, diagnosis or treatment.
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