“Prevention is better than cure” applies to all aspects of life, and will resonate particularly well with people suffering from health problems. Nowadays, hypertension (Hypertension) is one of the main causes of illness and death in the world. It is a major test for public health and disease prevention and treatment for both developing and developed countries. Because high blood pressure has no obvious symptoms, many people with high blood pressure are unaware of their condition. Therefore, you may wish to follow this article and try the following 7 effective methods to prevent high blood pressure to reduce the chance of high blood pressure.

How to prevent high blood pressure? 7 ways to understand it at once!

1.Eat a balanced diet

In order to control blood pressure, you should limit the intake of sodium (Sodium), that is, salt, in your daily diet, and moderate the intake of potassium (Potassium) to help the excretion of sodium, but only in moderation. It’s also important to eat foods low in fat, plenty of fruits, vegetables, and whole grains. You can consider the DASH Diet (Dietary Approaches to Stop Hypertension) to use diet to prevent high blood pressure. This method has been proven to help lower blood pressure.

The DESH diet is rich in dietary fiber, moderate in total fat and protein, and low in saturated fat, dietary cholesterol, and sodium. Emphasize eating more fruits, vegetables, whole grains, low-fat dairy, legumes, nuts, seeds and lean meats. The potassium mentioned above plays an important role in the DESH diet. Natural potassium can be absorbed daily through potatoes, sun-dried tomatoes, kidney beans, avocados, fish, and milk. Studies have shown that patients with hypertension who consumed 8.5 servings of fruits and vegetables a day and 4,100 milligrams (mg) of potassium a day had a 7.2% lower systolic blood pressure than patients who consumed 3.5 servings of fruits and vegetables a day and 1,700 mg of potassium a day. Millimeters of mercury (mm/Hg), diastolic blood pressure decreased by 2.8 mmHg.

In addition, processed foods are generally high in salt and bad fats, so it is recommended that you eat less of these foods. Lack of water in the body can cause sodium to be retained in the body, leading to high blood pressure. Therefore, drinking enough water can prevent high blood pressure and also help the body eliminate toxins.

2. Regular exercise

You don’t have to be an athlete to benefit from exercise, and although the more active you are, the benefits will increase, even light daily exercise can reduce your risk of high blood pressure. In fact, the risk of high blood pressure for people who exercise regularly is 20%-50% lower than for people who do not exercise regularly. It is recommended that adults complete 2.5 hours of moderate-intensity exercise per week, such as brisk walking or cycling, while children and adolescents You should exercise for 1 hour every day.

3.Maintain a healthy weight

Body Mass Index (BMI, Body Mass Index) is an important indicator for predicting the risk of hypertension. Research shows that the higher the BMI value and weight, the higher the risk of hypertension, even if the BMI value is normal (18.5~24.9), however, for those with a normal BMI value and overweight (BMI value between 25~29.9) The risk is not increased to the same extent as for people who are obese (BMI above 30). For every 1 unit increase in BMI, the diastolic blood pressure of normal-weight people will increase by 0.89 mmHg, but the diastolic blood pressure of overweight and obese people will increase by 1 mmHg.

People who are overweight or obese are 2 to 6 times more likely to develop high blood pressure than those with a normal BMI. Therefore, people who are over normal weight should try to lose weight, while people who are of normal weight should continue to maintain a good BMI and avoid gaining weight. Maintaining a healthy weight not only helps you control high blood pressure, but also reduces your risk of other diseases.

4.Limit alcohol consumption

Excessive drinking may increase your blood pressure. Since alcohol is also very high in calories, each gram (g) of alcohol can provide 7 calories (also called kilocalories, kcal), so it may also increase your weight. Men who drink alcohol every day The amount should not exceed 2 cups; for women, no more than 1 cup per day.

5.Quit smoking

Smoking will definitely increase your blood pressure and even increase the risk of heart disease and stroke. If you do not have the habit of smoking, please continue to smoke. If you are a smoker, please seek help from a health professional to give you the best help in quitting smoking.

6.Stress management

Temporary stress will only temporarily increase blood pressure. However, if the situation does not improve and continues to be ignored, it may lead to high blood pressure in the long run. In normal times, you can learn how to relax and manage stress, which not only helps prevent high blood pressure, but also improves physical and mental health. If you have free time, you might as well try exercising, listening to music, meditating, breathing deeply, keeping your mood calm, and other leisure activities Good steps can effectively manage daily stress. (Recommended reading: Relax and take a deep breath! Work stress doubles the risk of heart disease)

7.Measure blood pressure

Regularly measuring your blood pressure is very important to know whether you have potential hypertension. You can seek help from medical staff or measure it yourself at home. Hypertension cannot be diagnosed based on symptoms. Only the blood pressure value can tell you whether the blood pressure is rising. If you are in the early stage of prehypertension, that is, if the blood pressure value falls between 120 and 129 mmHg, the systolic blood pressure, the doctor will help you. Some ways to prevent health conditions from worsening into high blood pressure. Most prevention methods for high blood pressure can be achieved by adjusting your living habits. If you can successfully get rid of bad habits, you can not only prevent high blood pressure, but also promote good health.
​

​

​