10 Easy Ways to Lower High Blood Pressure immediately for a testHealthy Life
Launching the website of the Indonesian Ministry of Health, in 2017, hypertension was the most common cause of death, which was 23.7%. Meanwhile, according to 2018 Basic Health Research (Riskesdas) data, the number of hypertension cases in Indonesia reached 63,309,620 people with 427,218 deaths.
Most cases of hypertension occurred in adults aged 55-64 years, followed by ages 31-44 years and 45-54 years. Seeing this high number of cases, it is not an exaggeration to say that you need to maintain your blood pressure and heart health as early as possible.
Lowering high blood pressure can be done in a number of ways, from maintaining an ideal body weight, exercising regularly, reducing salt consumption, to using medication from a doctor.
If not treated properly, high blood pressure can cause various complications. Starting from heart attack, heart failure, stroke, kidney failure , visual disturbances due to retinal damage, to dementia.
Well, to prevent these complications, people with hypertension need to lower their blood pressure to within normal limits.
Changing your lifestyle to a healthier one is a proven way to lower high blood pressure. The following are some recommendations for a healthy lifestyle for people with hypertension, including:
1. Reduce salt intakeAs a way to prevent and lower high blood pressure at a young age, start reducing the use of salt in your cooking. Salt contains sodium, or sodium, which is quite high.
If consumed in excess, sodium can cause blood pressure to increase. That is why, people with hypertension who do not limit their salt intake will find it difficult to control their blood pressure.
The recommended amount of sodium intake is less than 1.5 – 2 grams of sodium or the equivalent of 1 teaspoon of salt per day.
2. Limiting consumption of refined carbohydratesReducing consumption of white rice, bread, and pasta has been shown to lower blood pressure, even more effectively than a low-fat diet . Instead, you can increase protein- rich foods such as fish, eggs, beef, chicken breast, nuts and cheese.
3. Eat foods high in potassiumEating foods rich in potassium can help remove sodium from the body. Some examples of natural sources of potassium are bananas, avocados, oranges, low-fat milk, fish, and vegetables such as potatoes, tomatoes, and spinach. However, if you also have kidney problems, you should ask your doctor first.
4. Maintain a healthy dietAs a way of lowering high blood pressure, including pregnant women, you should also pay attention to the types of food you consume. As much as possible, avoid fatty foods and foods that contain high sugar.
Instead, increase the consumption of the following types of foods that are good for lowering blood pressure:
Fruits, such as bananas, red beets, pomegranates, and strawberries
Vegetables, including spinach, cabbage, broccoli, and mustard greens
Nuts and seeds. But remember, don't choose peanut products that contain a lot of salt
Skim milk and low-fat yogurt
High protein foods, such as eggs and fish. Both types of food also contain omega 3 which is good for heart health.
Dark chocolate (dark chocolate), with at least 70% cocoa content
You can also consume Blackmores Odorless Fish Oil . Blackmores odorless fish oil is an omega 3 supplement to support heart health, its function is to reduce triglyceride levels (bad fats) in the blood. In addition, Blackmores Odorless Garlic can also help control blood pressure.
5. Control ideal body weightBeing overweight or obese can cause blood pressure to rise too. Therefore, maintaining an ideal body weight is one of the recommended steps to lower blood pressure. To lose weight and keep it ideal, you can follow the healthy diet above, increase the consumption of fruits and vegetables, and drink water.
6. Exercise regularlyRegular exercise has been shown to reduce blood pressure and help maintain weight. Some good exercise choices for hypertension are gymnastics, walking, cycling, swimming, jogging, and yoga.
To get the maximum benefits of exercise, it is recommended to exercise regularly for 30-60 minutes, at least 3 times a week.
7. Overcoming stressContinuous stress that occurs for a long time can increase blood pressure. If not managed properly, excessive stress can make blood pressure even more difficult to control. Therefore, avoiding sources of stress and overcoming them are effective tips for lowering high blood pressure.
There are various ways to reduce stress, including relaxation, meditation, having a favorite hobby or activity, and getting enough sleep for 7-9 hours every night.
8. Avoid smoking and consuming alcoholic beveragesThe next tip to lower high blood pressure is to limit cigarettes and alcoholic beverages. Chemicals in cigarettes and alcohol are known to damage health, including increasing high blood pressure.
So, stay away from these two bad habits, especially if you already have hypertension. In addition, people with hypertension also need to limit caffeine intake . Caffeine compounds have the effect of increasing blood pressure.
9. Taking high blood pressure medicationNot only changing lifestyles, hypertension also needs to be controlled by taking drugs prescribed by doctors. Generally, these drugs will be given if your blood pressure is very high. Medication can also be recommended if a healthy lifestyle doesn't work for hypertension. The following are medications that are commonly used to treat high blood pressure:
Angiotensin-Converting Enzyme inhibitors that work by relaxing blood vessels. As a result, blood flow becomes smoother and the pressure decreases. Examples of drugs that are included in the ACE inhibitor drug group are lisinopril, ramipril, and captopril.
Calcium channel blockers, such as amlodipine and diltiazem, which also work by relaxing blood vessel muscles and slowing the heart rate. A is an example of a drug that belongs to this group of drugs.
Diuretics, which lower high blood pressure by removing excess sodium from the body in the urine. Drugs that belong to the diuretic group are furosemide and hydrochlorothiazide.
Beta blockers are a group of drugs that block epinephrine. Epinephrine hormone plays a role in regulating heart rate. If its work is inhibited, the heart rate will automatically slow down and blood pressure will decrease. Some of the drugs that belong to the beta blocker group are atenolol, metoprolol, and bisoprolol.
Angiotensin II receptor blockers (ARBs), such as candesartan and losartan, relax blood vessels so that they flow more smoothly.
10. Regularly check blood pressureAll of these ways to lower high blood pressure are done so that blood pressure returns to normal limits, which is below 140/90 mmHg. In addition to the 9 ways above, you must regularly check your blood pressure as another effort to lower blood pressure.
Routinely checking blood pressure can also indirectly tell whether the lifestyle you have adopted has an effect on your condition. If not, you can evaluate and improve it. Also consult with your doctor to get a lifestyle recommendation that is right for you.
Regular blood pressure checks can also help you monitor the progress of your disease. If your blood pressure continues to rise, you can immediately see a doctor for treatment.
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