Photo: Cosmopolitan
Blood moves through the vessels via heart contractions. If the pressure in the blood vessels increases, there is a problem with heart health. A blood pressure reading above 120 over 80 indicates elevated blood pressure and is a sign of hypertension.
What makes hypertension dangerous?
According to American specialists, every second person over the age of 20 on the planet experiences elevated blood pressure. It has been determined that complications from hypertension, which can often lead to strokes and heart attacks, cause 10 million deaths each year. Because other symptoms are rarely observed, hypertension is also referred to as a silent killer.
Many mistakenly believe that this disease primarily occurs in the elderly, thinking that young people need not worry. Those aged 18-30 with slightly elevated blood pressure are more likely to encounter heart diseases as they age. Hypertension can lead not only to heart diseases but also to kidney failure, vision loss, and problems with brain function.
What can be done?
It is necessary to prevent hypertension and address it when it occurs. Moreover, expensive medications are not required to prevent it.
Buy a blood pressure monitor
With this device, even healthy individuals should check and monitor their blood pressure at least once a year. Any changes should not be ignored.
Avoid smoking and alcohol consumption
While it may not be possible to quit all harmful habits at once, at the very least, one should refrain from smoking and drinking.
Monitor your weight
Being overweight is an additional factor that contributes to increased risk. Losing every 5 kilograms can help reduce systolic pressure by 2-10.
Consume less salt
Excessive salt intake is dangerous for the heart and blood vessels. By reducing the daily salt intake, the onset of hypertension can be prevented. 5 grams (less than 1 teaspoon) of salt is considered the norm for adults.
Eat healthily
Avoid fast food and other harmful products rich in trans fats. Instead, consume fish, nuts, vegetables, and fruits, which are rich in fatty acids.
Engage in sports
There is no need to go to the gym or engage in heavy sports. Specialists emphasize that one should dedicate 150 minutes per week to physical exercises. This significantly lowers blood pressure. Dance, practice yoga. Those with hypertension are advised to consult a doctor about which sports to engage in.
Don't stress too much
Stress is also considered one of the main factors that lead to increased blood pressure. Don't get overly stressed about things; engage in meditation, your favorite hobby, or any sport to calm your nerves.
Source: Daryo.uz
