6 Effective Ways to Prevent Hypertension and Maintain a Healthy Blood Pressure Level

TEMPO.CO, Jakarta – Hypertension usually doesn’t cause any symptoms, even some young people are now affected by this disorder, then prevent hypertension need to know from a young age. High blood pressure is an important risk factor for many diseases, including heart attack, stroke and kidney disease.

By living a healthy lifestyle, you can help keep your blood pressure within a healthy range. Preventing high blood pressure, or hypertension is called, can reduce the risk of previous diseases. So, practice the following healthy living habits:

1. Diet

According to the CDC, choose healthy food and snack options to help you avoid high blood pressure and its complications. Be sure to eat lots of fresh fruit and vegetables.

Talk with your healthcare team about eating a variety of foods that are rich in potassium, fiber, and protein, or lower in salt and saturated fat.

For many people, making these healthy changes helps keep blood pressure low and protects against heart disease and stroke.

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2. Balanced Body Weight

To determine whether your weight is within a healthy range, doctors often calculate your body mass index. Discuss with your health care provider ways to achieve a healthy weight, including choosing healthy foods and engaging in regular physical activity.

3. Be physically active

Physical activity can help keep you at a healthy weight and lower blood pressure. It’s recommended that adults get at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, each week. That’s about 30 minutes a day, 5 days a week. Children and adolescents should get 1 hour of physical activity each day.

4. Don’t smoke and limit alcohol consumption

Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. Don’t drink too much alcohol, which can raise blood pressure. If you smoke and consume alcohol, quitting smoking and alcohol will lower your risk of heart disease. Your doctor can suggest ways to help you quit.

5. Enough Sleep

Sleeping less than six hours per night in the mayoclinic page for several weeks contributes to hypertension. Adequate sleep is important for overall health, and adequate sleep is part of maintaining heart and blood vessel health.

6. Reduce Stress

Long-term (chronic) emotional stress causes high blood pressure. More research is needed on the effects of stress reduction techniques to find out if they can reduce blood pressure. Avoid stressors, such as busy traffic, or people who cause stress.

Make time for fun activities or hobbies, such as traveling, cooking, or volunteering. Everything has the potential to prevent hypertension.

MAYOCLINIC | CDC.GOV
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2023-07-04 12:53:56
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