Prevention is certainly better than cure. This also applies to conditions of high blood pressure which have become a major cause of high mortality in the world. High blood pressure or hypertension is a health disorder that is often detected late and likes to be underestimated. In fact, from high blood pressure you can experience various other chronic diseases.
But calm down, there are some things you can do to prevent hypertension.
Do these 7 methods if you want to prevent hypertension
1. Change eating patterns
A poor diet is very likely to cause blood pressure to soar. So, you must reduce foods that are high in sodium which are contained in many salt and processed foods, so that blood pressure remains normal.
Conversely, to prevent hypertension you can choose foods that are high in potassium which can help maintain stable blood pressure. You can find potassium in potatoes, bananas, avocados, fish, and milk.
Not only that, low-fat foods and fibrous foods such as fruits, vegetables, and whole grains are also recommended for consumption.
There are currently several types of diets intended for people who have high blood pressure, such as the DASH diet. By applying this diet, you must consume high fiber intake, a source of protein with low fat content, limit sodium, and avoid foods with high cholesterol.
Don't forget to drink enough water, too, because lack of fluids will affect the amount of sodium in the body.
2. Sports routine
Don't imagine you have to be an athlete to be able to exercise regularly. Nowadays exercise has become a necessity for everyone because it can maintain a healthy body in general, including preventing hypertension.
In fact, people who exercise regularly have a lower risk of hypertension than those who don't exercise at all.
To keep blood pressure normal, you should exercise for 2 hours to 30 minutes per week. No need for exercise that is too difficult, just walking relaxed, jogging, or just biking can prevent hypertension.
While children and adolescents are encouraged to exercise for one hour every day so that their bodies stay in shape and avoid the risk of hypertension.
3. Keep your ideal weight
In fact, people who are overweight, whether overweight or obese have 2 to 6 times more chances of experiencing hypertension. Therefore, try to maintain an ideal body weight, because not only can you prevent hypertension but you can reduce the risk of other diseases.
From now on, change your lifestyle so that you lose weight and finally be in the ideal number. Reducing around 4-5 kg of excess weight can reduce the risk of high blood pressure.
4. Reducing drinking alcohol
Too much and often drinking alcohol can make blood pressure soar. Not only that, most alcoholic drinks have a high calorie content and can cause weight gain also.
5. Stop smoking
Hypertension is one of the bad side effects that can be caused by smoking. Smoking can also make you exposed to various chronic diseases such as stroke, heart disease, and heart attacks.
So, stop your smoking habits from now on.
6. Manage stress well
Stress can make blood pressure rise for a moment. However, if you don't manage stress well, your blood pressure will continue to be high and can lead to hypertensive conditions.
Stress is natural, but most importantly how you manage it properly. Do things that can make you relax, such as listening to music, meditation, or yoga.
7. Check blood pressure regularly
Checking blood pressure with a routine is important, because then you can find out whether your blood pressure is normal or not. You can check blood pressure at home or with the help of a medical team.
If your blood pressure results are between 120-139 /80-89 mmHG, this is a sign that you have prehypertension. This condition is very likely to cause hypertension, even so it can still be prevented by changing lifestyles to be healthier.
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