How to reduce the risk of developing high blood pressure
Self-care to reduce the risk of developing high blood pressure can be done by paying attention to your health and reducing certain behaviors, such as:
Eating food
- Reduce your intake of high-sodium foods such as processed foods, ready-to-eat foods, and bakery products. Also, check the nutrition label before purchasing and choose low-sodium types. For home-cooked meals, reduce the amount of seasonings you add.
- Reduce the consumption of high-fat foods such as fatty meats, fried or stir-fried foods, and coconut milk. It should not exceed 30% of the total amount of food in each meal. You should also choose healthy oils for cooking, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ such as coconut oil, olive oil, and rice bran oil.
- Reduce your intake of foods high in sugar, such as sweets, sweet drinks, ice cream, and sweet fruits, because excess sugar is stored as fat, which is an important factor in causing high blood fat levels and eventually leading to high blood pressure.
- Increase your intake of vegetables and non-sweet fruits , making them half of each meal.
Exercise Exercise
plays a very important role in preventing and reducing the risk of developing high blood pressure.
- Aerobic exercise , whether it is brisk walking, running, swimming or playing sports that stimulate the heart to work harder than normal continuously for more than 20 minutes or more, will help strengthen blood vessels and heart muscles, thus reducing the risk of developing high blood pressure.
- In addition to helping to balance the body, yoga exercise also helps reduce stress, which has a positive effect on blood vessels and blood pressure .
You should exercise regularly at least 3-5 times or 150 minutes per week because it will help with weight control, blood sugar level reduction, and blood pressure reduction. For those who are going to start exercising after stopping for a long time, especially those with chronic diseases or the elderly, you should always get a health check and consult a doctor first to reduce the risk of possible harm.
Quit smoking
because smoking causes inflammation of blood vessels that lead to blood vessel blockage. In particular, nicotine in cigarettes causes blood vessels to contract and lose their elasticity, causing the heart to work harder to pump blood to the organs sufficiently. This increases the risk of high blood pressure and coronary artery disease.
Avoid drinking alcohol
because drinking alcoholic beverages causes the body to produce higher levels of the hormone aldosterone, causing the body to accumulate more water and sodium than normal on a regular basis