Hypertension or High Blood if left unchecked, the long-term hypertension can damage the brain, heart, blood vessels, and kidneys. Fortunately, hypertension, including diseases that can be controlled and avoided, even without medication.
The pattern of life that determines whether we avoid hypertension or not. Here are descriptions of kompas.com on how to avoid hypertension.
One way to avoid high blood pressure is to maintain ideal body weight, then do the following:
Routine road quickly proved to be effective for lowering blood pressure in hypertensive patients up to 8 mm Hg. Exercise also helps the heart to use oxygen more efficiently so that it will not work too hard to pump blood. Perform various types of cardio exercise at least 30 minutes every day.
Breathing exercises and meditation, such as yoga or tai chi effective for lowering stress hormones. The high stress hormones will increase renin, a kidney enzyme can raise blood pressure. Perform breathing exercises at least 5 minutes in the morning and evening. Taking a deep breath will also loosen all the tension.
3. Consumption of food potassium
According to Linda Van Horn, PhD, professor of disease prevention Northwest Universitity Feinberg School of Medical, eating lots of potassium-rich foods, such as fruits and vegetables, is very good for lowering blood pressure.
Best sources of potassium include potatoes, tomatoes, orange juice, bananas, beans, cantaloupe, melon, and dried fruit, such as raisins. Consumption of potassium least 2000 – 4000 mg per day, Linda suggestions.
4. Limit sodium
Salt intake should be no more than 2.4 grams per day (sodium) or 6 grams per day (NaCl). In order for salt intake under control, watch food labels to determine sodium levels and reduce fastfood because usually high salt content.
5. Consumption of dark chocolate
Different types of dark chocolate contains flavanols that can make blood vessels more flexible. One study showed that 18 percent of patients showed eating dark chocolate lower blood pressure.
The study, conducted by researchers from the University of Florence, Italy, revealed that hypertensive patients to relax by listening to music for 30 minutes while breathing deeply showed reductions in systolic and 3.2 points.