10 Steps to Prevent High Pressure in Hypertension Sufferers
Do you want your blood pressure to remain normal? These are 10 steps to prevent blood pressure from rising in hypertension sufferers
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| ILLUSTRATION. Do you want your blood pressure to remain normal? These are 10 steps to prevent blood pressure from rising in hypertension sufferers. |
Author: Tiyas Septiana
- You can reduce and control blood pressure or hypertension sufferers with blood pressure-lowering drugs and more natural methods. Quoting from the North Kalimantan Polytechnic website, high and low blood pressure depends on the pressure on the blood vessels caused by the blood pumped by the heart.
If the arteries are narrow, blood pressure levels will increase. Blood pressure is said to be high if the blood pressure measurement results are equal to or more than 130/80 mm Hg.
Here are some tips on how to reduce high blood pressure quickly and naturally, summarized from the Kaltara Polytechnic website.
Reduce salt
Excess salt and sodium in the body is one of the causes of hypertension. The first way to reduce your blood pressure naturally is to reduce your daily salt intake. In this way, hypertension sufferers can even reduce high blood pressure by 5-6 mm Hg. The limit for sodium consumption, in general, is a maximum of 2,300 milligrams per day. One way to reduce food intake and salt is to carefully look at food labels.
Apart from that, try starting with low-sodium foods, reducing processed foods that contain a lot of sodium for processing, and don't get into the habit of adding too much salt to food.
Limit carbohydrates and sugar
Several studies show that a diet low in carbohydrates and sugar can be effective in reducing high blood pressure.
Based on a 2010 study, a low-carbohydrate diet can reduce blood pressure by 4.5 to 5.9 mm Hg. By implementing this diet, you can feel full longer because you will consume more protein.
Consume foods high in potassium
Apart from magnesium, potassium can also help reduce high blood pressure. Potassium is an important mineral that can help bind sodium and improve blood circulation. Some hypertension-lowering foods that can be a way to reduce high blood pressure quickly and naturally include:
Spinach, kale, kale, tomatoes, potatoes
Melon, banana, avocado, orange
Milk and yoghurt
Tuna and salmon
Nuts and seeds
Limit caffeine
Caffeine apparently has an effect on blood pressure, according to some scientists. For people who rarely consume caffeinated products such as coffee, tea, chocolate, soda and energy drinks, caffeinated drinks are said to be able to increase blood pressure by up to 10 mm Hg.
However, people who regularly drink caffeine may not have a significant increase in blood pressure. However, you need to consider the long-term effects of caffeine consumption on blood pressure which is prone to increasing.
Increase magnesium intake
Apart from limiting your intake of certain types of food, you can naturally reduce high blood pressure by increasing your intake of certain nutrients.
Eating foods rich in magnesium can help reduce high blood pressure naturally and quickly.
Magnesium is an important mineral that can help blood vessels stay relaxed. Foods rich in magnesium include vegetables, milk, nuts, chicken and whole grains.
Eat various types of berries
Berries such as strawberries, blueberries, raspberries, blackberries are several types of fruit that can reduce high blood pressure. This fruit is rich in natural polyphenol compounds which are good for maintaining heart health, reducing the risk of stroke, and lowering high blood pressure.
Quit smoking
A person's high blood pressure can rise within a few minutes after a person finishes smoking.
Quitting smoking can be a way to reduce high blood pressure quickly and naturally. In addition, by quitting smoking you also reduce the risk of heart disease and improve overall health.
Exercising
Exercising regularly for 150 minutes per week or 30 minutes every day can reduce the blood pressure of hypertension sufferers by up to 5-8 mm Hg.
For people with hypertension, you need to exercise consistently if you want to reduce high blood pressure naturally. If you only do this routine for a short time, blood pressure that has been controlled can rise again. Several types of exercise that are suitable for hypertension sufferers include walking, running, cycling or swimming. You can also do muscle strength training. However, you should consult a doctor first to be safer.
Get enough sleep at night
The next way to reduce high blood pressure naturally is to get enough sleep at night. Studies reveal that sleeping less than seven hours every day can increase the risk of hypertension. For those of you who are trying to reduce high blood pressure quickly and naturally, make sure you get enough sleep at night.
Reduce stress
Apart from food intake, it turns out that the cause of high blood pressure also comes from stress. Your blood pressure can become uncontrolled if stress is combined with unhealthy eating patterns, drinking alcohol and smoking.
Reducing stress can make your blood pressure normal. Try to find the cause of your stress and find a solution. If it feels too difficult, you can try changing your perspective with the understanding that we cannot control everything. Try to take time to relax and unwind so that your mind can be calmer and away from stress.