Reduce the Risk of Hypertension with a Healthy Lifestyle

Prevention, as the saying goes, is better than cure. Adopting a healthy lifestyle is the most effective way to reduce the risk of hypertension.

Hypertension, or high blood pressure, is often referred to as the "silent killer" because it usually has no symptoms. However, if left untreated, it can lead to life-threatening complications, such as stroke, kidney failure, and heart attacks.

Hypertension is commonly associated with old age. However, recent data shows that hypertension is increasingly affecting younger people. One of the causes is related to unhealthy lifestyle choices.

 

Healthy Lifestyle to Prevent Hypertension

To avoid the dangers of hypertension and maintain normal blood pressure, consider incorporating the following habits into your daily life:

• Limit overly salty foods

Many people are aware that hypertension is closely linked to excessive salt consumption, which is why they reduce the amount of table salt used in cooking. This is a good practice, but it’s important to note that flavoring agents, snacks, and processed foods also contain salt and should be consumed in moderation.

• Maintain an ideal weight

A balanced diet and regular exercise are key to maintaining an ideal weight. A good eating pattern to help maintain a healthy weight is a vegetarian diet, which includes vegetables, fruits, and legumes.

In addition, complement this with regular exercise, aiming for at least 30 minutes of activity per day. Light exercise, such as walking, can also be beneficial in preventing hypertension.

• Manage stress

When stressed, the body reacts by releasing adrenaline, which triggers a faster heart rate and raises blood pressure. 

Engaging in relaxation exercises like meditation and yoga can help reduce stress and calm the mind.

• Avoid smoking and excessive alcohol consumption

Quitting risky habits like smoking and excessive alcohol intake will have a positive impact on heart and vascular health.

• Check your blood pressure regularly

You can monitor your blood pressure at home using a blood pressure monitor. According to the American Heart Association, blood pressure is considered normal if the systolic pressure is below 120 mmHg and the diastolic pressure is below 80 mmHg when sitting calmly.

• Get enough sleep

Adequate sleep, both in terms of duration and quality, helps maintain the nervous system and hormones that regulate blood pressure. Everyone may have different sleep needs, but good sleep is characterized by rarely waking up in the middle of the night and feeling refreshed upon waking up.

By adopting these healthy lifestyle habits, you can reduce the risk of hypertension. If you need further information, contact an internal medicine specialist at Tzu Chi Hospital.

 

This article has been medically reviewed by Dr. Chris Tanto, Sp.PD.