Apply a Healthy Lifestyle and Reduce the Side Effects of Medications as an Effort to Reduce the Risk of High Blood Pressure

Kapanlagi.com - High blood pressure, or known as hypertension, refers to a condition where blood pressure exceeds the normal limit, which is 130/80 mmHg or higher. If not treated, this condition can lead to a number of potentially life-threatening health complications. The risks include an increased chance of heart disease, stroke, and even death.

To address this, the management includes crucial preventive measures, including reducing the side effects of medication. The importance of a healthy lifestyle is a key factor in reducing the risk of hypertension. This is not only related to medication consumption but also involves attention to daily lifestyle that can have a positive impact on long-term health.

Find out more information, quoted from halodoc reviewed by Dr. Rizal Fadli on Thursday (18/01/2024).

1. Apply Low Salt Healthy Eating

Illustration of Healthy Eating Patterns (Source: Freepik/freepic.diller)

The main concern for those facing high blood pressure is carefully managing their diet. It is recommended to avoid consuming foods that have high salt content or taste salty.

The reason is that salt intake has the potential to increase sodium levels in the body, which can impact blood pressure. Even though undergoing regular hypertension treatment, staying away from high-salt foods remains something very important.

As a better option, individuals experiencing high blood pressure should increase their intake of fruits and vegetables that are rich in fiber, vitamins, potassium, antioxidants, and magnesium. It is important to remember that consuming foods with high fiber content can help lower systolic and diastolic blood pressure in hypertensive patients.

2. Regular Exercise

Jogging Sports (Source: Freepik/katemangostar)

Engaging in regular exercise is a must, in addition to adopting a healthy eating pattern, in order to maintain controlled blood pressure. Regular exercise not only benefits individuals with hypertension, but it can also reduce the risk of developing high blood pressure in those who have not yet experienced this condition.

It doesn't have to be high-intensity exercise. There are various simple physical activities that can be done, such as walking, going up and down stairs, or even carrying out daily household chores.

The important thing is to keep the body active and moving every day in daily routines. Doing this can have a positive impact on overall health and help maintain blood pressure within normal limits.

3. Overcoming Stress

Illustration of Stress (Source: Freepik)

Often ignored, although stress can affect increased blood pressure. This happens because stress has the capacity to trigger unhealthy habits, such as overeating, smoking, drinking alcohol, and staying up late, which can eventually lead to an increase in blood pressure.

Therefore, it is recommended to overcome stress in order to maintain stable blood sugar levels. Fun activities, such as reading, painting, watching movies, or listening to music, can be done as an effort to deal with stress.

4. Quit Smoking and Alcohol Consumption

Illustration of Quitting Smoking (Source: Freepik)

This rule applies to those who have a habit of smoking and consuming alcohol. These two negative actions can be triggers for various dangerous chronic diseases, such as high blood pressure, stroke, heart attack, and cancer.

Although quitting smoking and reducing alcohol consumption can be challenging if already addicted, try to start slowly. The initial step to take is to strengthen the intention and determination to quit smoking and gradually reduce alcohol consumption until it can be completely stopped.

This principle also applies to individuals who are passive smokers. Exposure to cigarette smoke from friends or close people can be more dangerous. Therefore, avoid situations where you are exposed to cigarette smoke, such as by staying away from people who are smoking.

5. Maintaining Weight

Weighing Body Weight (Source: Freepik)

The relationship between overweight or obesity and high blood pressure is very close. Therefore, maintaining weight is considered an effective step in controlling blood pressure.

To deal with this situation, it is necessary to reduce the amount of daily food intake by choosing dishes that are low in salt or by adopting a healthy eating pattern and exercising regularly.

6. Regularly Checking Blood Pressure

Blood Sugar Examination Illustration (Source: Freepik/wirestock)

Regularly checking blood pressure is also a step that needs attention. By regularly performing these checks, you can identify potential blood pressure problems that consistently exceed normal limits, allowing you to take necessary preventive action immediately.

7. Reduce Caffeine Consumption

Illustration Rejecting Caffeine Consumption (Source: Freepik/8photo)

The caffeine content in coffee can cause a rapid increase in blood pressure, even in individuals who do not suffer from hypertension. In addition, caffeine can also stimulate the adrenal glands to release more adrenaline, which triggers an increase in blood pressure.

Although the long-term effects of caffeine on blood pressure have not been fully revealed, there is a potential for caffeine consumption to affect an increase in blood pressure.

To evaluate whether caffeine has an impact on blood pressure increase, it is recommended to check blood pressure within 30 minutes after consuming caffeine. If there is an increase in blood pressure of around 5 to 10 mmHg, there may be sensitivity to caffeine. Additionally, if you experience a rapid heartbeat after consuming caffeine, it is recommended to limit caffeine consumption.

8. What are the Benefits of Adopting a Healthy Lifestyle?

Maintaining a healthy lifestyle certainly contributes positively to improving quality of life. A healthy and fit body makes daily activities easier and provides an increase in happiness. In addition, having a healthy body also has a positive impact on your mental health.

9. What Dish is Suitable for High Blood Pressure Patients?

The optimal dish for those with high blood pressure is fish that is rich in protein and contains omega-3, such as salmon. This type of fish has omega-3 fatty acids that provide significant benefits for heart health.

10. What to Drink to Lower High Blood Pressure?

Try to consume two to three glasses of skim milk every day. The milk can be consumed directly or added to cereal or smoothies. Drinking black tea or green tea can also reduce systolic and diastolic blood pressure.

11. What Should We Do If Blood Pressure is High?

Sit with concentration on breathing, take a few deep breaths, and hold for a moment before exhaling. If prescribed by a doctor, take blood pressure medication.

12. High Blood Pressure: Which Vegetables Should Not be Eaten?

Many types of vegetables are processed in unhealthy ways, so they should be avoided by those with high blood pressure. Examples include pickles, frozen vegetables, canned tomatoes, and vegetable chips.

(kpl/saa)