The measure to prevent and control high blood pressure

Eating much vegetables, blueberries, cocoa, sleeping time and stop smoking will be able to prevent and control high blood pressure.

High blood pressure (or hypertension) not only reflects the bad health problems but also is a dangerous disease. The level of stress in blood vessels is reflected in blood pressure. The more increasingly pulse, the higher blood pressure made heart must beat harder.

High blood pressure increases the risk of heart attack and stroke, if it isn’t controlled most, it can lead to kidney failure. Hypertension is classified in the same group with risk factors for health such as high cholesterol, obesity, type 2 diabete, smoking and genetic diseases. More worryingly, 50% of people from the age of 60 are suffered high blood pressure, mostly due to hereditary.

Although high blood pressure can be treated with medicine, but according to experts, a healthy lifestyle can bring the best result for hypertension patient, including hereditary cases. Below are 13 ways to prevent and control hypertension

1. Know your blood pressure index

Healthy people with blood pressure about 120/80 mm Hg. However, according to a recent report published in the magazine of the American Medical Association in 2013, the 140/90 mmHg or lower is safe for patients with high blood pressure. If you have high blood pressure, your doctor often may ask you to check blood pressure, while healthy people just need to check several times a year.

Photo: Foxnews.

 2. Self-measurement of blood pressure at home

Many people fear when going to the hospital, until a sudden rise in blood pressure they went. So, the best way to control blood pressure is checking blood pressure at home. The ideal time is in the morning as soon as you get up.

3. Restricting processed foods

Accoring to the advice of doctor, people which suffer high blood pressure should only provide 2,000 mg of salt or less per day. Meanwhile, processed food has much salt. That is why you need to leave processed food from the daily menu.

4. Eating much vegetables

Many studies show the diet contains more potassium, blood pressure is lower. Health experts recommend to eat more vegetables containing large amounts of potassium will be very good for health.

5. Loosing the weight

Any one is overweight or obese which will easily get high blood pressure than normal people. If you fear when checking the weight, you should try the DAS diet which is special regime following the less starch principle proven results in controlling the blood concentration. In addition, please do exerice two and a half hours per week to improve health.

6. Getting enough sleep

Insomnia is related to hypertension, according to a recent study published in the Hypertension magazine. You should avoid drinking coffee in the evening, phone, ipad and get rid of all the stress to get good sleep.

7. Avoiding stress

Stress whether how the different level, it can also lead to hypertension. Dr. Vincent Bufalio said: "Any disruption in life also leads to hypertension”. The best way is doing exercise to breathe deep, meditate and keep the fun and comfortable mood.

8. Restricting the use of caffeine

Caffeine can lead to increase blood pressure dramatically. You don’t have to completely abandon the habit of drinking coffee in the morning immediately, but you must try to limit the amount of caffeine to the body from coffee, tea, soda, sportive drinks, and chocolate.

9. Solving snore

Snoring or apnea is caused by winpipe obstruction and it causes the body to stress and hypertension. Snoring is also the risk of auricre fibrillation or heart rate disorders. If you are complained about snoring or feel tired, exhausted after getting up, you should go the hospital to receive the advice from doctor.

10. Eating much blueberry

According to the report of PLOS One magazine in America, cranberry fruit has a positive effect in improving rich in fat diet and reduce negative effects for high blood pressure people.

11. Eating cocoa

Research shows that flavanols in cocoa many may reduce blood pressure effectively. But you should only eat eat a piece of small chocolate a day, you slouldn’t eat too much.

12. Providing enough magie

Magnesium can abate blood vessel and brain. The foods with dark green leaves, avocado and beans are a good magnesium sources for health. In addition, two fish diets containing omega 3 per week has the same effect.

13. Stoping smoking

Smoking is harmful to health in many ways, including hypertension. Blood pressure rate will be disordered immediately after smoking a cigarette. Planning to quit smoking strictly is a necessary thing to protect your health.