Medically, blood pressure is measured in 2 ways: systolic and diastolic, depending on whether the heart muscle contracts (systole) or relaxes between beats (diastole). Normal blood pressure at rest is in the systolic (top reading) range of 100–140 mmHg and diastolic (bottom reading) 60–90 mmHg. High blood pressure occurs when it is persistently at 140/90 mmHg or more. Hypertension or high blood pressure is a chronic medical condition that increases the risk of many health related problems including heart disease, stroke and kidney disease. An unhealthy lifestyle is often a common cause of this disease. Here are some tips you can do to prevent high blood pressure or hypertension:
Preventing High blood Pressure (Hypertension)
Maintain ideal body weight
As I explained above that blood pressure is usually the most common caused by the cavities of arteries and blood vessels that are blocked by fat clots so that the heart has to be extra hard to pump blood to be flowed throughout the body. And blockage by fat is usually experienced by people who are overweight (obese). People who are overweight should lose weight to avoid the risk of hypertension. Maintain a normal body weight (eg, body mass index 20–25 kg/m2).
Healthy & balanced diet
A balanced diet and healthy food can help keep blood pressure under control. Many fruits and vegetables rich in potassium in the diet should be taken. And one should follow a diet that will help to manage your blood pressure in a normal position. Eat a diet rich in fruits and vegetables (for example, at least five servings per day). Reduce intake of diet containing sodium to <100 mmol/day (<6 g sodium chloride or <2.4 g sodium per day). Many do not realize that snacks and instant noodles contain a lot of salt, as well as vetsin which together is monosodium glutamate, because sodium together is another name for sodium.
Reduce the consumption of salt in your diet to help maintain normal blood pressure. The higher the sodium intake, the higher the risk of blood pressure. Salt consumption can reduce by avoiding junk food (fast food). In addition, it can be done by not adding extra salt to the food you consume.
Exercising regularly can reduce hypertension or high blood pressure. Physical exercise plays an important role in controlling blood pressure. Even 30 minutes of exercise three times a week is good enough to avoid hypertension. Or even better, regular aerobic physical activity, such as brisk walking (≥30 minutes per day, every day of the week).
Avoid bad habits
Bad habits that can increase blood pressure such as smoking, alcoholic beverages, carbonated or fizzy drinks, staying up late, stress can increase your blood pressure. If you really can not escape from drinking alcohol, limit alcohol consumption to no more than 3 small drinks / day in men and no more than 2 small drinks / day in women but it would be better if you do not consume it. Too much alcohol can cause high blood pressure problems. So one should avoid drinking alcohol when you want to keep your blood pressure under control.
Blood pressure or hypertension can also be caused by stress. So if you want to prevent your blood pressure then control and manage your stress level well and live a stress free life to avoid this dangerous disease. Some exercises that can reduce stress such as yoga, motivation, meditation, deep relaxation techniques or mental health counseling should be taken.
Regularly check blood pressure
Be sure to check your blood pressure regularly to the doctor because it can detect your blood pressure early. Blood pressure in the range of 120-139 / 80-89 millimeters of mercury (mmHg) will put you at increased risk of hypertension. So, people should be careful and really have to change their unhealthy lifestyle, if their blood pressure reaches that range.