Hypertension or we know it as high blood pressure is a condition where a person has blood pressure that is much higher than normal conditions.
This can occur because the heart is working harder to pump blood to meet the body’s oxygen and nutritional needs. If left unchecked, this hypertension can interfere with the functioning of vital organs such as the heart and kidneys, which if it continues, can increase the risk of stroke, kidney failure, and heart failure.
Hypertension is a silent killer
Hypertension is a silent killer because this disease often comes without any symptoms. The risk of complications will increase with the risk factors for heart disease and other blood vessels such as cholesterol levels and high blood sugar levels (diabetes).
So even though his blood pressure is normal, people with high blood pressure must continue to consume drugs throughout his life. Patients with hypertension should also routinely check their blood pressure to the doctor.
How to prevent hypertension early
Here are five simple steps you can take to prevent hypertension early on
1. Exercise regularly
We can do exercise regularly, for example by brisk walking, cycling, jogging, swimming, or following other aerobic activities, blood pressure will rise quite a lot.
For example during hard aerobic exercises, systolic blood pressure can rise to 150 – 200 mmHg from systolic pressure at the rest of 110-120 mmHg.
Conversely, as soon as aerobic exercise is complete, blood pressure will drop below normal and last for 30 – 120 minutes. This decrease occurs because blood vessels experience widening and relaxation.
In patients with hypertension, the decrease will be very real. If aerobic exercise is done repeatedly, over time the decrease in blood pressure lasts longer. That is why regular exercise will reduce blood pressure.
From the results of the study, patients with mild hypertension, if you want to do aerobic exercise regularly and enough doses, systolic blood pressure can go down 8-10 mmHg and diastolic down 6-10 mmHg.
2. Consuming fruits, vegetables, and products containing low-fat milk with saturated fat content and low total fat
3. Reducing daily salt intake by no more than 6 grams of Sodium Chloride or the equivalent of one teaspoon of table salt.
Salt in normal amounts is indeed necessary for the body to retain fluids so that when in hot weather or after exercising, the body can sweat. But if salt is consumed in excess, the kidney in charge of processing salt will retain more fluid than it should in the body.
The amount of fluid retained causes an increase in a person’s blood volume or in other words the blood vessels carry more fluid. This extra burden carried by blood vessels causes the blood vessels to work extra with an increase in blood pressure in the walls of blood vessels.
4. Increase aerobic, physical activity on a regular basis, such as brisk walking continuously for at least 30 minutes, with a frequency of 4-6 times per week.
5. Don’t smoke.
- release of growth hormone,
- increase free fatty acids, glycerol, and lactate,
- causes a decrease in HDL (High-Density Lipid) cholesterol,
- increases LDL (Low-Density Lipid) cholesterol and triglycerides.
- increase insulin resistance, which can cause hyperinsulinemia so that it has a bad impact on the heart and blood vessels such as hypertension and an increased risk of coronary heart disease or heart muscle death