Learn various ways to reduce high blood pressure
It is possible to reduce high blood pressure in various ways: maintaining ideal body weight, regular exercise, reducing salt intake, using hypotension drugs. It is important that people with high blood pressure know and do several things to reduce hypertension.
Normal blood pressure ranges from 120/80 mmHg to 130/85 mmHg. Hypertension or high blood pressure is a condition characterized by an increase in blood pressure up to 140/90 mmHg or more. Blood pressure can be known by checking blood pressure.
Reduce high blood pressure with medication
In addition to changing lifestyles, hypertension can also be treated by giving cholesterol-lowering or antihypertensive drugs. In general, this medicine will be used if the blood pressure is already very high or if other methods are not yet possible to reduce blood pressure.
Normal blood pressure ranges from 120/80 mmHg to 130/85 mmHg. Hypertension or high blood pressure is a condition characterized by an increase in blood pressure up to 140/90 mmHg or more. Blood pressure can be known by checking blood pressure.
According to data from the Ministry of Health of the Republic of Indonesia in 2014, around 65 million people in Indonesia suffered from hypertension. And globally, the World Health Organization (WHO) estimates that around 8 million people worldwide die every year and more than 50 million people become disabled due to complications related to hypertension.
High blood pressure, if not managed properly, can cause various complications, such as heart attacks, heart failure, strokes, kidney failure, vision problems due to retinal damage, and dementia. To prevent this complication, people with high blood pressure must lower their blood pressure to normal levels.
As a general rule, it is possible to reduce high blood pressure in two ways: by adopting a healthy lifestyle and using antihypertensive drugs.
High blood pressure, if not managed properly, can cause various complications, such as heart attacks, heart failure, strokes, kidney failure, vision problems due to retinal damage, and dementia. To prevent this complication, people with high blood pressure must lower their blood pressure to normal levels.
As a general rule, it is possible to reduce high blood pressure in two ways: by adopting a healthy lifestyle and using antihypertensive drugs.
Reduce high blood pressure by changing lifestyles
Changing your lifestyle to be healthier is a proven way to reduce high blood pressure, both mild and severe. Here are some recommendations from doctors to reduce high blood pressure:
Changing your lifestyle to be healthier is a proven way to reduce high blood pressure, both mild and severe. Here are some recommendations from doctors to reduce high blood pressure:
1. Reduce salt intake
Salt contains sodium (sodium) which is quite high. If consumed in excess, sodium can increase blood pressure. This is why people with hypertension who do not limit their salt intake will have difficulty controlling their blood pressure.
The recommended sodium intake is less than 1.5 to 2 grams of sodium, which is equivalent to 1 teaspoon of salt a day.
Salt contains sodium (sodium) which is quite high. If consumed in excess, sodium can increase blood pressure. This is why people with hypertension who do not limit their salt intake will have difficulty controlling their blood pressure.
The recommended sodium intake is less than 1.5 to 2 grams of sodium, which is equivalent to 1 teaspoon of salt a day.
2. Maintain ideal body weight
Being overweight or obese can increase blood pressure. Therefore, maintaining an ideal body weight is one of the recommended steps to reduce blood pressure.
To lose weight and make it ideal, you can go on a healthy diet by increasing consumption of fruits and vegetables, drinking water and reducing fatty foods.
Being overweight or obese can increase blood pressure. Therefore, maintaining an ideal body weight is one of the recommended steps to reduce blood pressure.
To lose weight and make it ideal, you can go on a healthy diet by increasing consumption of fruits and vegetables, drinking water and reducing fatty foods.
3. Exercise regularly
Regular exercise has been shown to reduce blood pressure and help maintain weight. Walking, cycling, swimming, jogging and yoga are good exercise choices for high blood pressure.
To get the most out of exercise, it is advisable to exercise regularly for 30 to 60 minutes, at least 3 times a week.
Regular exercise has been shown to reduce blood pressure and help maintain weight. Walking, cycling, swimming, jogging and yoga are good exercise choices for high blood pressure.
To get the most out of exercise, it is advisable to exercise regularly for 30 to 60 minutes, at least 3 times a week.
4. reduce stress
Prolonged or severe stress can increase blood pressure. If not handled properly, excessive stress can make blood pressure difficult to control.
There are various ways to reduce stress, for example by relaxing, meditating, doing hobbies or activities, and getting enough sleep. Adults need to sleep 7 to 9 hours a night.
Prolonged or severe stress can increase blood pressure. If not handled properly, excessive stress can make blood pressure difficult to control.
There are various ways to reduce stress, for example by relaxing, meditating, doing hobbies or activities, and getting enough sleep. Adults need to sleep 7 to 9 hours a night.
5. Avoid smoking and consuming alcoholic drinks
Tobacco abuse and consumption of alcoholic beverages is one of the causes of increased blood pressure. So, avoid these two bad habits, especially if you already have hypertension.
In addition, people with hypertension must also limit their consumption of caffeine, because it has the effect of increasing blood pressure.
To reduce high blood pressure, you must also pay attention to the food you consume. As much as possible, increase your potassium intake and avoid fatty foods and foods that are high in sugar. Some types of good food consumed to reduce blood pressure are:
Tobacco abuse and consumption of alcoholic beverages is one of the causes of increased blood pressure. So, avoid these two bad habits, especially if you already have hypertension.
In addition, people with hypertension must also limit their consumption of caffeine, because it has the effect of increasing blood pressure.
To reduce high blood pressure, you must also pay attention to the food you consume. As much as possible, increase your potassium intake and avoid fatty foods and foods that are high in sugar. Some types of good food consumed to reduce blood pressure are:
- Fruits such as bananas, red beets, pomegranates and strawberries.
- Vegetables, including spinach, cabbage, broccoli, and mustard greens.
- Nuts and seeds. But remember, do not choose products that contain a lot of salt.
- Skim milk or yogurt is low in sugar and fat.
- Protein-rich foods, such as eggs and fish. Both of these foods also contain omega-3s, which are good for heart health.
- Dark chocolate (dark chocolate).
Reduce high blood pressure with medication
In addition to changing lifestyles, hypertension can also be treated by giving cholesterol-lowering or antihypertensive drugs. In general, this medicine will be used if the blood pressure is already very high or if other methods are not yet possible to reduce blood pressure.
The following medicines are often used to treat high blood pressure:
1. ACE inhibitors
ACE inhibitors (Angiotensin Converting Enzyme Inhibitors) work by relaxing blood vessels so that blood circulates more easily and pressure is reduced. Lisinopril, ramipril and captopril are examples of drugs that are included in the ACE inhibitor group.
ACE inhibitors (Angiotensin Converting Enzyme Inhibitors) work by relaxing blood vessels so that blood circulates more easily and pressure is reduced. Lisinopril, ramipril and captopril are examples of drugs that are included in the ACE inhibitor group.
2. Calcium channel blockers
Calcium channel blockers work by relaxing the muscles of blood vessels and slowing the heart rate. Amlodipine and diltiazem are examples of drugs that are included in this group of drugs.
Calcium channel blockers work by relaxing the muscles of blood vessels and slowing the heart rate. Amlodipine and diltiazem are examples of drugs that are included in this group of drugs.
3. Diuretics
This group of drugs can reduce high blood pressure by removing excess sodium and water from the body through urine. Furosemide and hydrochlorothiazide are examples of drugs that belong to the diuretic group.
This group of drugs can reduce high blood pressure by removing excess sodium and water from the body through urine. Furosemide and hydrochlorothiazide are examples of drugs that belong to the diuretic group.
4. Angiotensin II Receptor Inhibitors (ARA)
Candesartan and losartan are among the drugs included in the angiotensin II receptor antagonist (ARB) group. Like ACE inhibitors, ARB also reduces blood pressure by relaxing blood vessels so that the flow is smoother.
Candesartan and losartan are among the drugs included in the angiotensin II receptor antagonist (ARB) group. Like ACE inhibitors, ARB also reduces blood pressure by relaxing blood vessels so that the flow is smoother.
5. Beta blockers
The class of drugs also known as beta-blockers are groups of drugs that block the hormone epinephrine, a hormone that affects the heart, which beats fast or slow. With the inhibition of the work of these hormones, the heart rate will slow down, so that blood pressure can be reduced.
In addition to slowing down the heart rate, beta-blockers also relax blood vessels, making blood flow more smoothly. Atenolol, metoprolol and bisoprolol are examples of drugs that fall into the beta-blocker group.
The target blood pressure to be achieved by hypertension is less than 140/90 mmHg. To achieve ideal blood pressure, hypertension sufferers often have to live healthy lives and take antihypertensive drugs.
To determine what type of antihypertensive medication can be used, you should consult a doctor. During treatment for hypertension, you should carry out regular checks on your blood pressure. Blood pressure checks can be done at home with a blood pressure monitor.
Also, don't forget to see your doctor regularly so that he can monitor the effectiveness of the drug, reduce your blood pressure and control your health deeply.
The class of drugs also known as beta-blockers are groups of drugs that block the hormone epinephrine, a hormone that affects the heart, which beats fast or slow. With the inhibition of the work of these hormones, the heart rate will slow down, so that blood pressure can be reduced.
In addition to slowing down the heart rate, beta-blockers also relax blood vessels, making blood flow more smoothly. Atenolol, metoprolol and bisoprolol are examples of drugs that fall into the beta-blocker group.
The target blood pressure to be achieved by hypertension is less than 140/90 mmHg. To achieve ideal blood pressure, hypertension sufferers often have to live healthy lives and take antihypertensive drugs.
To determine what type of antihypertensive medication can be used, you should consult a doctor. During treatment for hypertension, you should carry out regular checks on your blood pressure. Blood pressure checks can be done at home with a blood pressure monitor.
Also, don't forget to see your doctor regularly so that he can monitor the effectiveness of the drug, reduce your blood pressure and control your health deeply.
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