Lifestyle Change to Control Blood Pressure

Although not cause symptoms that interfere, but hypertension or high blood pressure is a risk factor for heart disease, stroke, to kidney failure.

Therefore, controlling blood pressure is more than just cope with hypertensive disease itself, but rather to prevent complications of damage to other organs.

The most important step in controlling blood pressure is lifestyle modification.

"Patients with hypertension despite taking medication that does not mean so-free diet, still need to live a healthy lifestyle," says one of the founders of the Indonesian Society of Hypertension (InaSH), dr. Arieska Ann Soenarta, SpJP (K) in a press conference of 11th Scientific Meeting of InaSH in Jakarta, Thursday (02/23/2017).

Ann said that high blood pressure is influenced by lifestyle. Here are six lifestyle modifications that can be done to control blood pressure as summarized Kompas.com of InaSH.

1. Stop smoking
Harmful substances in tobacco smoke can damage blood vessels. Slowly, the blood vessels can narrow and harden. As a result, the risk of high blood pressure is increasing.

Quitting smoking is the right choice to avoid developing hypertension, as well as controlling blood pressure for those who already have hypertension.

2. Exercise regularly
An active lifestyle with regular exercise is essential to maintaining overall health, including maintaining healthy blood pressure.

According to the study, moderate physical exercise for at least 30 minutes a day can reduce the risk of hypertension by 30-50 percent. Patients with mild hypertension who do moderate physical activity also decreased systolic blood pressure by 5-7 mmHg.

3. Limiting salt intake
Excessive salt intake is known as the most common cause of hypertension. For those who have hypertension, salt intake is limited so 3.5-4 grams of salt per day.

Avoid foods that are processed by using salt and baking powder and soda such as bread, biscuits, salty chips, salty cake, until dry food more salty.

Also avoid canned foods to foods that are added flavoring, soy sauce, or ketchup. Apply a balanced nutritious diet that is more consumption of vegetables and fruits.

4. Maintain ideal weight
As many as 30-60 percent of patients with hypertension turned out to be obese. For patients who are obese, have to lose weight to control blood pressure well.

To prevent hypertension, keep your ideal weight according to the indicators of Body Mass Index (BMI), which is no more than 22.9 kilograms per cubic meter and no less than 18.5. For the dish circumference, men no more than 90 cm and women no more than 80 cm.

5. Limit consumption of alcohol
Limiting intake of alcohol turned out to also affect blood pressure. Reducing alcohol consumption can lower systolic blood pressure an average of 3.8 mmHg in hypertensive patients. Consumption of alcohol should be avoided for a healthier lifestyle.

6. Avoid stress
Adapat stress increases hormones that narrows blood vessels. When stress, blood pressure to rise unnoticed.

So, avoid hypertension is also done through the mind or mental health. Manage stress can be done with meditation, relaxation, positive thinking, or avoid things that trigger stress.
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