Thursday, May 14, 2015

Five Simple Steps to Fight Hypertension

Hypertension is the enemy of anyone, both young and old. Hypertension is often without symptoms appear is the cause of a variety of deadly diseases, such as heart disease, stroke, kidney failure, including diabetes.

Lifestyle and unhealthy environment is the biggest factor triggers hypertension. Therefore, modification or improvement of lifestyle is important to prevent hypertension, said Chairman of Indonesian Hypertension Association (InaSH), dr. Nani Hersunarti, SpJP, FIHA.

In commemoration of World Hypertension Day 2015, which falls on May 14, here are five simple steps to support the prevention and management of hypertension you need to remember. Summarized from a media seminar Know Your Number! Affected Risk Prevent Stroke, Heart Attack and Kidney Failure ", which was held yesterday in Jakarta.


Perform regular exercise as this can reduce the chance of high blood pressure. But choose light exercise when your blood pressure is rising. Exercise such as walking, cycling, running relaxed, and swimming can be socialized and do 30-45 minutes a day. Routine activities are known to lower blood pressure about 4-9 mmHg.

Weight control

Obesity has been linked to various health problems, such as cholesterol and high blood sugar. Controlling cholesterol levels and diabetes is also important to keep blood pressure under control.

Strive weight in the range of body mass index (weight per height squared) between 18 and 23. Each 10 kilogram reduction in weight that was achieved can lower blood pressure 5-20 mmHg.

Limit your daily salt intake

Excessive salt intake in the daily diet into a high factor causing hypertension. Dependence on food spiced salt or consumption of modern food containing hidden salt or sodium should be reduced.

Research has shown that low-salt diet with only 4.5 grams of salt per day can reduce the pressure of 2 mmHg -8. If you do not feel capable of reducing salt intake drastically, then do it gradually.

A healthy diet is based on DASH

DASH diet or the Dietary Approaches to Stop Hypertension should be adopted by those who want to maintain good health, especially from hypertensive condition. Health experts say, this modification can lower blood pressure of about 8-14 mmHg.

Diet is done with a lot of eating fruits and vegetables, low fat dairy products, grains, and avoid a lot of salt sodium or sodium, trans fats and red meat.

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