Regular exercise, cholesterol control, and a healthy diet contribute to the prevention of high blood pressure.
High blood pressure is a dangerous condition that can damage the heart, increase the risk of stroke, and lead to death if left unchecked. Besides medication, certain lifestyle and dietary changes can help prevent the condition.
Healthy diet: each person should make a healthy eating plan, reduce the amount of sodium (salt) in the meal, limit eating processed foods because they are high in sodium. Experts recommend consuming less than 1,500 milligrams (about two-thirds of a teaspoon) of sodium per day.
To prevent high blood pressure, you should also include the right amount of potassium in your daily diet. Potassium helps balance some of the harmful effects of eating too much sodium. Food sources rich in potassium include: bananas, potatoes, beans… In addition, people with high blood pressure should limit red meat, foods, and sugary drinks. Saturated fat, trans fat contributes to high blood pressure, so you should eliminate these foods from the menu.
Weight loss: Being overweight puts stress on the heart, making it work harder to pump blood, leading to an increased incidence of high blood pressure. If your weight is exceeding the allowable limit, you should focus on losing weight, incorporating exercise. Losing weight helps blood vessels to expand and contract better, contributing to helping the left ventricle pump blood easily. Many studies show that people who lose 2-5 kg also contribute to a reduced risk of high blood pressure.
Control cholesterol: Too much LDL (bad) cholesterol or too little HDL (good) cholesterol are both associated with an increased risk of high blood pressure. Cholesterol builds up, forming plaque on the arteries, making it difficult for the heart to pump blood through the arteries. You can control cholesterol by adding foods rich in omega 3, fiber, quitting smoking, not drinking alcohol, and increasing appropriate physical activity.
Increase physical activity: Physical activity helps reduce the risk of high blood pressure, helping the body keep arteries flexible. Follow Very Well Health, you should spend at least 150 minutes a week of light-intensity physical activity such as brisk walking or cycling. Regular exercise helps to strengthen the heart, pump blood more efficiently, and reduce pressure in the arteries.
Limit alcohol and tobacco: this helps prevent high blood pressure. You consume alcohol at a rate of one drink per day for women and 2 drinks per day for men.
Besides alcohol, you should also give up smoking. Smoking or exposure to secondhand smoke increases the risk of plaque buildup in the arteries. More plaque in the arteries can contribute to high blood pressure.
Mr. Chi (Follow Very Well Health)