6 tips to avoid high blood pressure

It is estimated that between 20-25% of the adult population has high blood pressure, and about 10% have high blood pressure to the point of requiring treatment.

Your blood pressure depends on the force with which your heart pumps blood around your body. The higher the force with which blood is pumped around your body, the higher your blood pressure. For example, if you are overweight, your heart uses more force than normal as there is more resistance in your body.

The optimal blood pressure is 120/80. You can measure your blood pressure yourself using a sphygmomanometer or have it measured by a professional. With a health check, you will have your blood pressure measured by a health consultant, in addition to many other physical measurements.

1. Eat less salt

Salt has a bad effect on your blood pressure. Salt builds up in the blood and sucks fluid into the blood vessels. It is this process that causes your blood pressure to rise. You can reduce salt by avoiding oversalting your food, but also by reducing your intake of foods such as cold cuts, licorice and fast food. These foods contain a high amount of salt.

2. Avoid being overweight

If you weigh too much, the hormones in your body are affected, which can result in higher blood pressure. That's why it's important to keep your weight down to a healthy and normal level - or as close to it as possible.

3. Drink less alcohol

A high intake of alcohol can result in high blood pressure. You can drink a glass of wine once in a while with a clear conscience, but it is important that it does not exceed the recommended amount of alcohol per week. That is, 7 units for a woman and 14 units for a man.

4. avoid cigarettes

High blood pressure is exacerbated by smoking. This is due to the nicotine in tobacco, which is used in cigarettes. Nicotine releases the hormone adrenaline. This hormone causes the blood vessels to contract and the heart to beat faster, which will ultimately result in an increase in blood pressure.

5. Exercise

All forms of exercise help to lower blood pressure. Exercise that raises your heart rate causes your blood vessels to dilate, thereby lowering your blood pressure. Sedentary work can have a negative impact on blood pressure.

6. avoid stress

Stress can quickly cause blood pressure to rise. Especially people with prolonged stress can feel the effects on their body. Therefore, it is important to avoid stress or overly stressful situations if you have high blood pressure. Make sure you have time to relax, turn off your mind and process all the impressions you get in a day. For example, you can go for a walk and enjoy nature and get some exercise at the same time.

If you suffer from high blood pressure, it is important to take action. High blood pressure can have serious consequences for your health.