High blood pressure (hypertension) is a medical condition in which blood requires high pressure to pass through the arteries, and this pressure continues to remain at a high level. Blood pressure is measured in two ranges of numbers, namely systolic and diastolic. Systolic pressure is the number that represents the pressure on the walls of the arteries when the heart pumps blood into the arteries, while diastolic pressure is the pressure on the walls of the arteries when the heart relaxes and replenishes blood before pumping blood again.
Everyone's blood pressure may vary depending on their age, health condition, physical activity, environment, and blood pressure predisposition. Currently, normal systolic pressure is below 120 mmHg, and normal diastolic pressure is below 80 mmHg (<120/<80 mmHg).
What are the Dangers of Having High Blood Pressure?
When the blood passing through the arteries has a persistently high pressure, this pressure can cause damage to the walls of the blood vessels. There is also an increase in the work of the heart, which can cause a person to develop heart problems later in life.
Persistent, uncontrolled high blood pressure (hypertension) can increase the risk of many other chronic diseases, including:
- Heart attack
- Stroke
- Aneurysms
- Heart failure
- Kidney problems
- Eye problems
- Metabolic syndrome
- Memory impairment and dementia
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Good Habits for Normal Blood Pressure
In addition to taking hypertension medications prescribed by your doctor regularly, healthy lifestyle changes are also needed to manage blood pressure and keep blood pressure normal. Here are some things you can do:
Losing weight
Being overweight and obese is one of the factors that increase the risk of hypertension or worsen existing hypertension. Obesity can cause various changes in the body, such as changes in hormone signal delivery, sympathetic nervous system function, and kidney structure and function. Increased levels of fat in the body, especially around the abdomen, can compress the organs located in the abdomen and put stress on the cardiovascular system.
Hormonal imbalances due to obesity can also affect blood pressure regulation. Therefore, it is important for everyone to lose weight and manage a healthy weight. Weight loss can control blood pressure and reduce the risk of hypertension.
Exercising
Regular exercise can help lower high blood pressure and plays an important role in its management. Recommended exercises include brisk walking, swimming, cycling, gymnastics, or other moderate-intensity exercise.
If you already have high blood pressure, it's important to talk to your doctor before you start exercising. Pay attention to any red flags such as chest pain, shortness of breath or dizziness that may appear. Stop exercising if you notice any of these symptoms and seek medical attention immediately.
Reducing daily salt intake
Reducing salt consumption is an effective measure to control blood pressure and reduce the risk of hypertension. Experts recommend that adults, especially those with high blood pressure, consume no more than 1.5 grams of salt (about a quarter teaspoon) per day. Always read food labels and avoid foods that are high in sodium.
Cooking at home also allows you to manage your salt intake better. Use natural spices as an alternative to make food more delicious.
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Stop smoking
Smoking not only causes heart disease, but is also a factor in increasing blood pressure. Nicotine contained in cigarettes has various effects that can increase blood pressure and contribute to hypertension.
Nicotine can also trigger the release of vasopressin (an antidiuretic hormone), which plays a role in various functions such as blood pressure regulation, sodium balance, and kidney function. An increase in vasopressin leads to water retention, which can increase blood volume and pressure.
In addition, smoking can damage blood vessel walls, triggering inflammation and resulting in plaque buildup that can clog arteries. This also contributes to increased blood pressure.
In addition to all of the above, you also need to choose a nutritionally balanced diet and manage stress well. If you have problems managing your blood pressure,
If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
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National Institute on Aging (2022). High Blood Pressure and Older Adults. Available from: https://www.nia.nih.gov/health/high-blood-pressure-and-older-adults
Mayo Clinic (2022). High blood pressure (hypertension). Available from: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
Cleveland Clinic (2023). High Blood Pressure (Hypertension). Available from: https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure
Jennifer M. Edwards (2022). How Obesity Can Increase Your Risk for Hypertension (and What You Can Do About It). Available from: https://www.healthline.com/health/high-blood-pressure-hypertension/obesity-and-hypertension
WebMD (2022). Exercise Tips for Those With High Blood Pressure. Available from: https://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips
American Heart Association (2023). 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
American Heart Association (2023). Smoking, High Blood Pressure and Your Health. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/smoking-high-blood-pressure-and-your-health
