HIGH BLOOD PRESSURE: 5 HIGH BLOOD PRESSURE PREVENTION TIPS

High blood pressure, or hypertension, is a disease that affects one in five people in the world. In Brazil, the control of hypertension is done by at least 25% of the population.

The disease is diagnosed when the patient has blood pressure levels greater than 140 by 90 millimeters of mercury (mmHg) - or 14 by 9 - in two measurements.

The disease is multifactorial, i.e., it has several causes that act together. A diet high in salt, obesity, smoking, non-modifiable factors such as age and genetic load are one of the main risk factors for the onset of hypertension.

Thus, although the disease has a genetic component, it is possible to prevent its appearance with changes in habits. Want to know more? Here's how to avoid high blood pressure with the 5 tips in this post. Good reading!


Check out our 5 tips to prevent high blood pressure

1. Exercise regularly

As already mentioned, one of the main risk factors for the development of high blood pressure is obesity. After all, as the weight increases, the heart needs to work harder to irrigate the whole body. This effort may be exaggerated and thus cause lesions in the walls of the arteries, one of the mechanisms that act in the pathogenesis of the disease.

In this way, it is important to perform physical activities regularly. It is advisable to merge aerobic activities, such as running and cycling, with endurance exercises such as bodybuilding.

For the prevention of hypertension, the exercises should be done at least three times a week and with moderate intensity.


2. Have a balanced diet

In hypertension, foods high in salt are great villains. This is because the salt, when entering the bloodstream, carries with it water molecules, which increases the volume of blood and may cause increased pressure.

The proper diet to combat high blood pressure is a diet rich in fiber, low in fat, with whole carbohydrates, use of olive oil, lean meats, fruits and vegetables varied. In addition, it is necessary to decrease the use of alcoholic beverages.


3. Quit Smoking

Cigarette smoking is a risk factor for various diseases and is closely linked to the process of raising blood pressure. Rich in substances that irritate the artery wall, smoking causes the hardening of these structures, which increases resistance to blood passage and causes the pressure to rise.


4. Check blood pressure

For healthy people - who do not have the above-mentioned risk factors - measuring blood pressure once a year is enough. However, those who are prone to developing the disease should be aware of and measure it with a shorter interval.

That's because hypertension is a silent disease, meaning it does not cause symptoms or boast. The only way to diagnose it is by gauging blood pressure.


5. Relax

The stress present in the routine is a factor that, added to the others, can help the hypertension to install itself. After all, stressed people are constantly nervous and accelerated, which can cause the heart to work beyond normal.

So, do activities that give pleasure, stay in the company of the family, rest and enjoy the moments of leisure.

Treatment for hypertension is simple and should be done with a cardiologist. So, if you have risk factors, be sure to follow your health with a doctor!



Posted on May 16, 2018 at 03:22 PM