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5 Kebiasaan Baik yang Perlu Dilakukan Bila Menderita Tekanan Darah Tinggi (Hipertensi)

5 Kebiasaan Baik yang Perlu Dilakukan Bila Menderita Tekanan Darah Tinggi (Hipertensi)
Credits: Freepik

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Tekanan darah tinggi atau hipertensi dapat menyebabkan komplikasi kesehatan seperti meningkatkan risiko penyakit kardiovaskular termasuk stroke, serangan jantung, gagal jantung dan aneurisma. Kunci utama hidup dengan hipertensi adalah dengan mengurangi risiko naiknya tekanan darah.

Apabila Anda didiagnosis menderita tekanan darah tinggi, maka selain mengonsumsi obat yang telah diresepkan oleh dokter, menjalankan kebiasaan hidup sehat sangatlah penting. Beberapa kebiasaan baik berikut ini apabila dilakukan maka akan sangat membantu Anda menekan risiko komplikasi akibat tekanan darah tinggi.

Tahukah Anda bahwa tekanan darah akan meningkat seiring dengan kenaikan berat badan Anda? Menurunkan berat badan menjadi ideal adalah salah satu perubahan gaya hidup yang paling efektif untuk mengontrol tekanan darah.

Dengan menurunkan berat badan setiap kilogramnya berarti Anda mengurangi tekanan darah sekitar 1 mmHg.

Selain itu, Anda juga sebaiknya memperhatikan lingkar pinggang. Memiliki lemak terlalu banyak di pinggang berisiko menyebabkan tekanan darah tinggi lebih besar. Secara umum untuk kondisi kesehatan terbaik, pria sebaiknya memiliki ukuran pinggang kurang dari 102 cm, dan wanita memiliki ukuran pinggang kurang dari 89 cm.

 

Rutin Berolahraga

Setiap orang dewasa setidaknya direkomendasikan melakukan 150 menit aktivitas aerobik sedang, atau 75 menit aerobik berat dalam seminggu. Pedoman ini disarankan untuk memberikan manfaat kesehatan yang lebih besar dan untuk membantu mempertahankan berat badan.

Berolahraga rutin sekitar 30 menit hampir setiap hari dalam seminggu dapat menurunkan tekanan darah sekitar 5-8 mmHg jika Anda memiliki tekanan darah tinggi. Dan apabila Anda juga bermaksud untuk menurunkan berat badan, maka Anda disarankan untuk berolahraga setidaknya 300 menit seminggu.

 

Mengurangi Asupan Natrium

The American Heart Association merekomendasikan tidak lebih dari 2.300 mg natrium sehari untuk mereka dalam kondisi sehat, dan tidak lebih dari 1.500 mg per hari untuk orang yang memiliki tekanan darah tinggi.

Natrium klorida atau garam meja, mengandung sekitar 40% natrium. Menurut American Heart Association berikut adalah perkiraan jumlah natrium dalam garam yang Anda makan:

  • 1/4 sdt garam mengandung 575 mg natrium
  • 1/2 sdt garam mengandung 1.150 mg natrium
  • 3/4 sdt garam mengandung 1.725 mg natrium
  • 1 sdt garam mengandung 2.300 mg natrium

 

Berhenti Merokok

Merokok menyebabkan peningkatan akut tekanan darah dan denyut jantung. Berhenti merokok akan membantu tekanan darah Anda kembali normal, mengurangi risiko penyakit jantung atau penyakit lain, dan meningkatkan kesehatan secara keseluruhan.

 

Mengurangi Asupan Kafein

Kafein dapat menyebabkan peningkatan tekanan darah yang singkat namun cukup dramatis, bahkan ketika Anda tidak memiliki tekanan darah tinggi. Tidak diketahui jelas apa yang menyebabkan lonjakan tekanan darah ini karena respon tekanan darah terhadap kafein orang yang satu dan yang lain bisa berbeda.

Namun beberapa peneliti percaya bahwa kafein dapat memblokir hormon yang membantu menjaga arteri Anda melebar. Dalam penelitian lain juga ditemukan bahwa kafein menyebabkan kelenjar adrenal melepaskan lebih banyak adrenalin yang menyebabkan tekanan darah meningkat.

 

Sangatlah penting bagi Anda untuk terus mengawasi tekanan darah apabila Anda memiliki tekanan darah tinggi. Kunjungi dokter secara rutin, ikuti saran serta minum obat yang telah diresepkan secara teratur. Dokter mungkin akan menyarankan Anda memeriksa tekanan darah mulai dua minggu setelah pengobatan dan seminggu setelah janji temu. Dengan mengikuti semua yang disarankan maka Anda dapat tetap hidup sehat.

Mau tahu informasi seputar penyakit lainnya? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Rabu, 12 April 2023 | 09:04
Tags : olahraga hipertensi berhenti merokok tekanan darah tinggi

Adam Felman (2021). Everything you need to know about hypertension (high blood pressure). Available from: https://www.medicalnewstoday.com/articles/150109

WebMD (2021). How to Measure Your Waist. Available from: https://www.webmd.com/diet/guide/calculating-your-waist-circumference

Edward R. Laskowski, M.D. (2021). How much should the average adult exercise every day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

American Heart Association (2016). Shaking the Salt Habit to Lower High Blood Pressure. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure

Paola Primatesta et all (2001). Association Between Smoking and Blood Pressure. Available from: https://www.ahajournals.org/doi/10.1161/01.hyp.37.2.187

 

Francisco Lopez-Jimenez, M.D. (2021). How does caffeine affect blood pressure?. Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543

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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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      Backtrace
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        #12025-04-12 07:47:42GET/gaya-hidup/5-kebiasaan-baik-yang-perlu-dilakukan-bila-menderita-tekanan-darah-tinggi-hipertensi11132299