Jakarta –
Taking medications to lower high blood pressure is a proven way to reduce your risk of heart disease. However, changing your lifestyle can keep your blood pressure stable, even avoiding drug therapy.
The first step that people with high blood pressure should take is to seriously modify their lifestyle. A lifestyle approach can also make people feel more in control of their health.
‘The Big Six’
Quoted from Harvard Health, six lifestyle changes have the most significant effect on blood pressure. The ‘big six’ are diet, exercise, maintaining body weight, limiting salt, avoiding alcohol, and managing stress.
1. Diet
A recent study found that the Dietary Approach to Stop Hypertension (DASH) diet may have the most significant impact. Researchers found that following the DASH diet could prevent about 15,000 heart attacks and strokes yearly in men with high blood pressure.
The DASH diet focuses on fruits, vegetables, lean protein, nuts, seeds, and whole grains, and limits consumption of red meat, sodium, and sugar-sweetened foods and drinks.
2. Sports
Exercising at a moderate intensity for 150 minutes per week is a recommendation. If you want to start, a reasonable initial goal is 20 to 30 minutes every other day. Any sport will always be better than nothing.
Joining sports clubs, such as golf, futsal, and basketball can increase motivation to exercise. Simple daily movements between activities can also be increased, such as walking, doing push-ups, or 20 minutes of stretching.
3. Maintaining Weight
Research shows that gaining weight around the belly, called belly fat, can raise blood pressure. In fact, a weight gain of only 2-5 kg can increase blood pressure.
Adopting a healthy diet and increasing exercise can help you lose weight. Visit your doctor to determine your target weight according to your age and body type.
4. Limiting Salt
Heart and blood vessel specialist Dr Dr Faris Basalamah, SpJP(K) FIHA, FAPSIC, FAsCC explained that salt consumption must be reduced in people with high blood pressure, in his statement to detikcomTuesday (22/08/2023)
People with high blood pressure sometimes experience significant improvement by avoiding sodium. The foods that contribute the most sodium are processed foods, including canned vegetables and soups, frozen meals, instant cereals, salty chips, and other packaged snacks. Eat less of these foods, or choose low-sodium options.
5. Avoiding Alcohol
dr. Faris also said that alcohol consumption needs to be avoided so that blood pressure does not soar. This is because consuming alcohol can increase blood pressure, even in people who do not have hypertension.
Avoiding alcohol consumption is ideal. Replacing alcoholic drink options with non-alcoholic options is an easy way to do this step.
6. Manage Stress
Reducing stress is a priority. Stress can cause chronic inflammation that damages the artery walls so they become less elastic. Uncontrolled stress often manifests itself as sleep deprivation, overeating, and physical inactivity.
“Well, if the person is relaxed and doesn’t feel affected, maybe it won’t be disturbed. So if the person may become stressed, their sleep becomes less, that might cause their blood pressure to rise,” concluded Dr. Faris.
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2023-08-24 23:30:00
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