5 Lifestyle Patterns that Must Be Applied by Hypertension Patients!
Hypertension is a condition when blood pressure in blood vessels increases chronically.
There are several causes of hypertension that can be controlled and cannot be controlled. Risk factors that can be controlled in the form of behavior or lifestyle such as obesity, lack of activity, stress and diet.
1. Control your diet
Diet is one of the lifestyles that affects the incidence of hypertension. Consumption of foods that can trigger hypertension include consumption of salty foods, consumption of sweet foods, consumption of fatty foods and ready-to-eat foods.
Salt or sodium consumed in excess of normal doses per day can cause conditions that damage the kidneys, arteries, heart and brain.
While consuming high levels of fat excessively can cause blockage of blood vessels, causing a disturbance in the cardiovascular system but not directly triggering hypertension.
Even so, these types of food must not be avoided and should not be touched but reduced portions. This is because the body also needs fat and NaCl to keep the body's organs working and functioning properly.
2. Expand eating foods that contain potassium and magnesium
Other life patterns that can be applied by people with hypertension are increasing consumption of potassium and magnesium. A diet that is low in potassium and magnesium is one of the triggers for hypertension. The effect of magnesium on blood pressure plays an important role in the prevention of cardiovascular disease.
When the concentration of magnesium in the blood decreases, the heart muscle cannot work optimally, which affects blood pressure. Fresh fruits and vegetables are the best source for these two nutrients.
3. Consume foods of the type of grains
The next pattern of life that must be maintained is regulating the source of nutrients that play a role in the metabolic process or the functioning of bodily organs.
One diet that is highly recommended for fulfilling nutritional needs is eating food sources of carbohydrates, half of energy needs.
It is recommended to use complex carbohydrate sources such as grains. The results also showed that one important step to reduce hypertension and avoid complications due to hypertension was to consume whole wheat bread and eat rice or brown rice.
4. Be diligent about exercising
Regular exercise can reduce the risk of atherosclerosis, which is one of the causes of hypertension. Exercise will help work the drug more effectively in hypertensive patients who need to take medication.
The type of exercise recommended for hypertensive patients is aerobic, walking, jogging, cycling, swimming and yoga.
5. Stop smoking and avoid consuming alcohol
Smoking can cause hypertension due to chemicals contained in tobacco that can damage the inner lining of the arteries, so the arteries are more prone to plaque buildup (atherosclerosis).
In addition to smoking, the habit of consuming alcoholic beverages is one of the causes of hypertension. This is because alcohol has the same effect as carbon dioxide which can increase blood acidity.
In addition, excessive alcohol consumption in the long run will have an effect on increasing levels of cortisol in the blood resulting in increased blood pressure.
Now that's the 5 patterns of life that can be applied by people with hypertension. Let's apply and prevent it before everything happens.
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