How to Prevent Hypertension?
How to Prevent Hypertension? Implementation of healthy lifestyles such as nutritious food consumption, regular exercise, not smoking, and avoiding alcohol can prevent hypertension. Some examples of possible applications include:
- Food. Eat foods that are low in fat and rich in fiber, such as whole-grain bread, brown rice, and fruit and vegetables. Reduce consumption of salt in your diet, at least no more than 6 grams of salt per day (about a teaspoon).
- Weight. Although only a few pounds, losing weight will make a big difference to blood pressure and overall health.
- Sports. To lower blood pressure and keep the heart and blood vessels in good condition, exercise and routine activities need to be done. For adults, medium-intensity activities (cycling or brisk walking) should be at least 2 to 3 hours per week.
- Relaxation therapy, such as yoga or meditation. Therapies can help you to control stress.
- Liquor. The recommended limit of alcohol consumption in a day is 2 to 2.5 cans of 4.7 percent alcohol for men. And a maximum of 2 cans of alcohol is 4.7 percent for women. The risk of hypertension will increase if you consume liquor is too frequent and excessive.
- Smoke. Cigarettes do not cause hypertension directly, but will increase the risk of heart attack and stroke because it can trigger artery narrowing. The combination of smoking and hypertension will increase the risk of heart or lung disease drastically.
- Caffeine. Reduce consumption of caffeine-containing beverages such as coffee, tea, cola and energy drinks. Drinking more than four cups of coffee a day may increase the risk of hypertension.