High blood pressure is a health problem when the pressure of circulating blood on the walls of the main arteries is too high. According to the World Health Organization (WHO), blood pressure is measured in two numbers, the first is the systolic number and the second is the diastolic number. The systolic number shows the pressure in the blood vessels when it beats, while the diastolic number shows the pressure in the blood vessels at rest. People are said to have hypertension or high blood pressure if their systolic measurement results for two consecutive days are 140 mmHg or more, or the results of two consecutive diastolic measurements are 90 mmHg or more.
Characteristics of high blood pressure Many people are not aware of having high blood pressure because the symptoms are similar to other diseases. Signs of high blood pressure to watch out for include:
1. Headache, especially in the morning
2. Nosebleed
3. Irregular heartbeat
4. Have visual disturbances
5. Ears ringing
6. The body feels tired
7. Nausea
8. Vomit
9. Confused
10. Feeling anxious
11. Chest pain
12. Muscle tremor
Keep in mind, some of the symptoms of high blood pressure above only appear when high blood pressure is very severe or people experience a hypertensive crisis. For that, you can’t just rely on the characteristics of high blood pressure rising above to identify this disease. High blood pressure is most accurately detected with a blood pressure meter.
If the results of blood pressure are above normal for two days in a row, you should immediately consult a doctor to control the disease.
Dangers of high blood pressure High blood pressure requires lifelong medical care to control this health problem. If not managed properly, the danger of high blood pressure can cause:
• Hardened arteries
• Decreased blood flow and oxygen
• Chest pain or angina
• Heart attack when the blood supply to the heart is blocked and there is a lack of oxygen
• Heart failure when the heart is not able to pump blood optimally
• Stroke when an artery that supplies blood and oxygen to the brain bursts or becomes blocked
• Kidney failure
• Given some of the dangers, it is important for every person with high blood pressure to control the disease.
How to lower high blood
There are several ways to lower high blood pressure to prevent serious complications, such as heart attack, stroke, or kidney failure, including:
• Reduce salt and sodium intake to a maximum of five grams per day
• Eat more vegetables and fruit
• Avoid sitting too much and start to be active Stop smoking
• Reduce or avoid alcohol intake
• Limit intake of foods high in saturated fat
• Avoid or significantly reduce intake of high trans fats
• Manage stress
• Routinely check blood pressure
• Treat high blood pressure
By recognizing the characteristics of high blood pressure and how to lower it above, you can increase your awareness of this health problem.
How to prevent high blood
There are a number of good ways to try to prevent hypertension. Here are some of them: 1. Adopting a healthy diet Launching the NHS, high blood pressure can often be prevented or reduced by eating healthy. The trick, reduce the amount of salt in the diet and eat lots of fruits and vegetables! The reason is, salt can increase blood pressure. The more salt you eat, the higher your blood pressure will tend to be. Aim to eat less than 6 g of salt a day, which is about a teaspoon. On the other hand, eating low-fat foods that are high in fiber, such as whole grain rice, bread, pasta, and lots of fruits and vegetables can help control or lower blood pressure. Try to eat 5 servings of fruits and vegetables every day.
2. Avoid or limit alcohol intake
Drinking too much alcohol on a regular basis can increase blood pressure over time. Therefore, avoid or limit the consumption of these drinks. Alcohol is also high in calories, which will make you gain weight and can further increase blood pressure.
3. Lose weight
Obesity or being overweight forces the heart to work harder to pump blood around the body, which can increase blood pressure. If you really need to lose weight, keep in mind that losing just a few pounds can make a big difference to your blood pressure and overall health.
4. Actively moving
Being active and exercising regularly can lower blood pressure by keeping the heart and blood vessels in good condition. Regular exercise can also help you lose weight, which will also help lower blood pressure. Adults should do at least 150 minutes (2 hours 30 minutes) of moderate-intensity aerobic activity, such as cycling or brisk walking, each week. Physical activity can include anything from exercise to walking and gardening.
5. Reduce caffeine intake
Drinking more than 4 cups of coffee a day can increase your blood pressure. If you’re a big fan of coffee, tea, or other caffeine-rich drinks, such as energy drinks, consider cutting back. It’s okay to drink tea and coffee as part of a balanced diet, but it’s important that these drinks are not your primary or only source of fluids.
6. Quit smoking
According to Medline Plus, smoking can increase your blood pressure and put you at a higher risk of heart attack and stroke. So if you don’t smoke, don’t start! Meanwhile, if you are a smoker, do not hesitate to immediately talk to a doctor or expert for help in finding the best way to quit smoking.
7. Manage stress
In WebMD, explained that stress can make blood pressure rise, and over time can contribute to the cause of high blood pressure. There are many steps you can take to reduce stress. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditation.
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