Ways to prevent high blood pressure
Since most high blood pressure occurs for unknown reasons, it can be prevented. By avoiding risk factors that cause high blood pressure as follows
Regular physical examination and blood pressure measurement
- Trying to control body weight, not obesity, maintain a body mass index no more than 23, the pressure reduced by 5-20 mm Hg.
- Not eating salty foods, sodium content less than 100 mEg / L (salt less than 6 grams / day), pressure reducing 2-8 mm Hg.
- Eating vegetables and fruits regularly, eating more fruits and vegetables, reducing foods that are oily And saturated fat, the pressure reduced 8-14 mm Hg
- Exercise regularly, exercise a day 30 minutes, at least 3 days / week, reduced pressure 4-9 mm Hg
- Get enough rest, sleep at least 6-8 hours / day, pressure at 1-2 mm Hg.
Reduce stress, anxiety Doing relaxing activities such as listening to music, watering plants, reading books, and smoking and alcohol.
Blood pressure definition
"Blood pressure" is the pressure that pushes inside the blood vessels in the circulatory system. There are 2 numerical values which are
Systolic blood pressure Is the pressure while the heart compresses to pump blood to different parts of the body
Diastolic blood pressure Is the pressure when the heart relaxes
Therefore, blood pressure reporting always consists of 2 numbers, such as measuring blood pressure of 120/80 millimeters of mercury.
The meaning of each blood pressure
Systolic blood pressure (Millimeters of mercury)
- Less than 120 normal blood pressure
- 120-139 levels before being high blood pressure
- 140 and up, high blood pressure
Diastolic blood pressure (Millimeters of mercury)
- Less than 80 normal blood pressure
- 80-89 levels before being high blood pressure
- 90 and up, high blood pressure
Causes of high blood pressure
High blood pressure The exact cause is not known. But there are some common factors that cause high blood pressure In which more than 90 percent of patients with high blood pressure do not know the cause But may be caused by two factors, namely genetics and behavior And less than 10 percent of patients with high blood pressure are known to have high blood pressure, such as high blood pressure due to the use of certain birth control pills. Or the occurrence of adrenal tumors, etc.
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