The presence
of high blood pressure in the family can increase your risk of hypertension by
up to 4 times that of people who are not of hypertensive descent. Even so, that
doesn't mean you can't prevent high blood pressure from appearing in the future
if you inherit the genetic from your parents or grandparents.
Talent of
hypertension is not an absolute thing
Genetic
factors do play a big role in determining your risk of hypertension. According
to the European Heart Journal, the problem of high blood pressure in the family
can be inherited at the risk of 30-50% to the next generation, including even
twins.
However,
there are also people of high blood descent who have never experienced
hypertension during their lifetime. That means, bequeathing the
"talent" of hypertension is not automatic you will be destined to
have the same disease as your ancestors.
Legacy
hypertension genes can be active and developing when they are also influenced
by the environment and lifestyle choices that you have lived so far.
The secret
of preventing high blood pressure if you are descended from hypertension
There are
many ways to prevent high blood pressure that you can do and obey starting
today, which also plays a role and maintains your overall body health.
Anything?
Read Too Article : Beauty | Health
Read Too Article : Beauty | Health
1. Eat
healthy and reduce salt
Salt is the
enemy behind the blanket. That's why people who are at high risk of
hypertension are very stressed to reduce salt intake. One way is through a DASH
(Dietary Approaches to Stop Hypertension) diet. The DASH diet also makes you
reduce cholesterol and bad fat intake.
The DASH
diet has proven effective in controlling high blood pressure by increasing
eating fruits and vegetables and whole grains. This healthy food source is not
only high in fiber and vitamins, but also potassium minerals that can
neutralize the negative effects of salt in the body.
Healthy
adults need to eat at least 5 servings of fruits and vegetables every day to
lower blood pressure. A serving of fruit or vegetables is generally equivalent
to 80 grams or a hand.
2. Don't
forget to do physical activity
Physical
activity is all activities that make your body active and burn calories. All of
these activities can include cleaning the house, going up and down the office
ladder, participating in team sports such as futsal or badminton, to aerobic
sports such as walking, jogging, swimming, and cycling.
The simplest
way to start moving more actively is to get used to walking. Easy, inexpensive,
and not burdensome!
3. Take care
of your weight
Your weight
can affect your blood pressure. Then you should begin to lose weight if you
overweight. Losing weight is the best way to prevent high blood pressure from
appearing in the future.
Citing a
study published in The Journal of Hypertension, cutting at least 5 kilograms of
your current body weight can greatly help reduce blood pressure drastically.
In addition,
maintaining a healthy body weight will allow you to have more energy to move
without having to force the heart to work extra hard.
4. Stop
smoking and limit alcohol
Cigarettes
are a cause of chronic diseases, such as cancer and heart disease, which are
often underestimated.
Now,
avoiding these two things is the right way to prevent high blood pressure if
you are at high risk of experiencing hypertension due to heredity.
Nicotine in
cigarettes can stimulate the work of excessive brain nerves to produce certain
hormones that narrow blood vessels and increase your blood pressure. In the
long run, nicotine can permanently damage blood vessels. If you have trouble
stopping smoking, immediately consult a doctor to find the most appropriate and
effective solution.
Drinking
alcoholic beverages can also increase blood pressure. On the other hand, most
drink alcohol also contributes to the calorie burden in the body which can
cause weight gain.
Many studies
have shown that reducing drinking alcohol can reduce systolic blood pressure to
3 mm Hg.
5. Don't let
stress interfere
Stress can
temporarily increase blood pressure. But if left to continue to accumulate and
not overcome, excessive stress hormone levels in the body over time can trigger
hypertension.
Therefore,
immediately overcome your stress before actually eating away at body and mind.
There are many cheap ways to relieve stress. Starting from sports, listening to
music, watching movies, meditating in a quiet place, or taking a nap. Choose
what you like and can enjoy it casually.
6.
Diligently check tension
Learn and
train yourself to get used to checking blood pressure at home regularly. This
is a way to prevent high blood pressure which is quite important because
generally hypertension does not show significant symptoms.
7. Check
with the doctor
Also,
remember that to keep away from the risk of illness, you also need help from an
expert. Don't hesitate, especially feel free to check with your doctor when you
suspect something is wrong with your health. Think of your doctor as a partner
or friend who is always ready to help you live healthier life.
Preventing
high blood pressure is a lifelong commitment. Especially if you are descended
from hypertension. However, never give up! Take advantage of this moment as a
motivation to change your lifestyle to be healthier in order to avoid various
diseases.
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