9 Tips Healthy Living with Hypertension
Hypertension is a very common disease, but in most cases the cause can not be known medically (primary hypertension). Although the cause remains a mystery factor, high blood pressure is very dangerous because it can lead to stroke, heart disease and various other health problems. Fortunately, with the guidance of doctors, Hypertension can be managed. It is not easy, but it can be. For that, you have hypertension need to change the mindset and you follow the pattern. In addition may have to take medication for life, you obviously have to throw some old habits and replace them with new, healthier habits.
By applying the following nine things, you can live longer and healthier in spite of having hypertension:
1. Hypertension – Let’s face it
This may seem trivial, but actually very important. The first step to managing blood pressure is to realize that you have a problem with it. Without acknowledging the problem, you will live life as usual, which really can be dangerous. You’ll still eat without restraint, does not monitor your Hypertension, making light of the symptoms of unusual and ignore the suggestion to take medicine.
2. Hypertension – Reduce weight
Hypertension is usually also associated with weight. If you are overweight, losing weight can help lower your Hypertension. Each reduction of one kg of body weight can lower blood pressure up to 4 points. If you only have mild hypertension, this decline can make you free drugs.
3. Hypertension – Have a personal tensimeter
When you are diagnosed with hypertension, it is advisable to have a blood pressure cuff (tensimeter) own at home. Tensimeter house has several benefits:
Warn you if you have dangerously high blood pressure so you can immediately get treatment.
Save your money, because you do not have to go back and forth to the doctor.
With developments in technology, now tensimeter very easy to use and more affordable. If you have trouble using those tools, you can ask your spouse or someone else to help you. Blood pressure should be checked at the time and conditions are almost the same every day.
4. Start exercising
In addition to helping lose weight, exercise provides additional benefits in Hypertension. Aerobic exercise 20-30 minutes, 3 times a week, can lower blood pressure 8 points up to half a day in patients with mild hypertension. Exercise is most beneficial to patients with hypertension are walking, jogging, climbing stairs, gymnastics, swimming, cycling, tennis and other sports that increase heart rate and maintain it until at least 20 minutes. Non-aerobic exercise such as weight lifting, push-ups and sit-ups are not recommended. We recommend that you consult with your doctor before starting an exercise program, especially if you rarely do it earlier. If your blood pressure is very high, doctors usually do not recommend exercising before your blood pressure controlled.
5. Take your antihypertensive medication
Hypertension is dangerous because it usually causes no symptoms until the fatal stage (so called “silent killer”). In contrast to diabetes, you may still feel comfortable while not taking medication. However, in the body the disease is still undermined by damaging the arteries in the eye, kidney damage, make your heart swell, etc.. Some useful drugs for treating hypertension by reducing blood pressure and helps you reduce the risk of stroke, heart disease, eye problems, dementia or heart failure.
6. Familiarize your tongue with a less salty foods
We taste is actually quite trainable. If you’re used to eating foods that are salty, a little salt reduction will make you lose appetite. However, it is only temporary. After so long, your tongue will get used. Various studies suggest a strong correlation between salt intake and Hypertension. To lower your blood pressure, try to reach the ideal target of 6 grams per day in the short term. In the long term, ideally intake is 4.5 grams per day.
How do you know your salt intake? One teaspoon of salt is equivalent to 2 grams, nearly half the daily intake you need. The amount of salt contained in food packaging can be seen on the label. There is usually contained information how its sodium content (in milligrams, 1000 milligrams = 1 gram). To find out how much salt content (sodium chloride), you can multiply the amount of sodium by 2.5. Thus, approximately 1000 mg sodium 2500 mg of salt comes from.
7. Stop smoking
Immediately stop smoking if you are diagnosed with hypertension. Nicotine makes the blood more viscous and easy to agglomerate thus increasing blood pressure and risk of coronary artery disease. Stop smoking directly lowers your risk. Two years after you quit smoking, your risk of coronary artery disease as those who never smoked.
8. Follow the DASH diet plan
Plan DASH diet (Dietary Approaches to Stop Hypertension) is recommended by doctors in the U.S. for patients with hypertension.
In a study sponsored by the U.S. National Institutes of Health, the DASH diet shown to provide additional benefits to reduce blood pressure in just 14 days. This diet plan is based on the composition of a diet rich in fruits and vegetables, low-fat milk or nonfat, and whole grains with a composition (for 2100 calorie meal plan):
Carbohydrates = 55% of calories
Fat = 27% of calories
Saturated fat = 6% of calories
Protein = 18% of calories
Sodium = 2,300 mg
Potassium = 4700 mg
Calcium = 1250 mg
Magnesium = 500 mg
Cholesterol = 150 mg
Fiber = 30 g
9. Try to relax
Taking time to relax each day can help you control your blood pressure. Look out for some relaxation techniques that you like and do it regularly. Examples of relaxation practices including meditation in a quiet place for 15-20 minutes, grateful for the positive things in your life, and engage in calming activities such as tai chi exercises or listening to music. Music that calms the mind proved beneficial for patients with hypertension. A study in 41 elderly people showed that those who listened to music for relaxation can lower their blood pressure. The findings were presented at the 62nd Annual Conference of the American Heart Association (2008).
