WHO states that high blood pressure, also known as hypertension, is the cause of almost half of heart attack cases in the world. Research also shows that the higher a person's blood pressure, the higher the person's risk for heart disease, kidney failure, and stroke. Blood pressure that continues to increase in the long term will cause the formation of a crust that can narrow the coronary blood vessels. Though coronary blood vessels are the path of oxygen and nutrients for the heart. Here are 5 effective ways to lower the high blood pressure that you can do.
- Increase Physical Activity
Weight training and cardio can significantly lower blood pressure. When you exercise, your heart rate and breathing rate increase, which over time will train your heart muscle to become stronger. This will reduce the pressure on the blood vessels and lower blood pressure.
Adults are recommended to do 150 minutes of moderate-intensity physical activity per week. The recommended exercise is cardio, weight lifting, and high-intensity interval training. You can also meet your daily physical activity needs by slightly changing your approach, such as using the stairs instead of the elevator, walking to your destination, doing house chores, and gardening.
- Quit smoking
Smoking can increase blood pressure and heart rate briefly, although only temporarily. However, smoking in the long term can damage the walls of blood vessels causing swelling and narrowing of blood vessels. The chemical content in cigarettes can also have a negative impact on passive smokers. Therefore, quitting smoking is a wise step to protect yourself and your closest ones.
- Avoid Excessive Stress
A study found that stress can affect blood pressure and heart health. Adrenaline and cortisol are often linked as stress hormones. When produced in excess, the hormone adrenaline will increase heart rate, while the hormone cortisol can increase blood sugar levels. Both of these play a role in increasing blood pressure. There are many ways you can do to avoid stress, such as exercising, doing hobbies, or other activities.
- Make Sure You Get Enough Sleep
The recommended ideal sleep duration for adults is 7-9 hours per day. People who suffer from sleep deprivation can increase the risk of developing high blood pressure. While sleeping, the body will produce hormones needed for stress control and metabolism. In the long term, lack of sleep will cause hormones in the body to become unstable, resulting in high blood pressure and increasing the risk of other heart diseases. Don't try to overcome sleep deprivation by sleeping too long at once, as this can increase your blood sugar levels and increase your weight.
- Pay Attention to the You Food Consumed
A 2014 study found that people who ate a high-protein diet had a 40% lower risk of high blood pressure than those who didn't. High-protein foods include fish, eggs, beef, nuts, and cheese. In addition, reducing the consumption of fast food can also avoid the content of salt, sugar, and refined carbohydrates that can increase blood pressure.
The way to keep ourselves away from high blood pressure is to adopt a healthy lifestyle. Do not underestimate the increase in blood pressure that we experience because in the long term it can be harmful to our health and even our life. Communicate with the doctor for further treatment.
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Sources :
Hecht, M. (2021). 17 Effective Ways to Lower Your Blood Pressure. Healthline. [online]. https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast
P2PTM Kemenkes. (2021). Hipertensi, Penyakit Jantung dan Pembuluh Darah. [online]. http://p2ptm.kemkes.go.id/informasi-p2ptm/hipertensi-penyakit-jantung-dan-pembuluh-darah