Hypertension has to be one of the cold blood killers. Asymptomatic in nature, the condition could lead to deadly diseases, such as heart failure, stroke, and/or kidney problems.
If you worrying about your higher or lower blood pressure, just put more attention to the tolerance limit. In general, there are two components of the blood pressure, i.e. systolic pressure (higher number) and the diastolic pressure (lower number) which directly linked to the heart activity, which causing pressure on the walls of arteries or blood vessels. Higher blood pressure is a condition when such a pressure is greater than that required to maintain constant blood flow.
Blood pressure also depends on the body activities, like exercise, daily household chores, stress, anxiety or fear. At that time, blood pressure is elevating and potentially surpass normal limit. However, by resting the pressure will down to normal, where the systolic pressure is below 139 mm Hg and diastolic pressure no more than 89 mm Hg. The ideal number is 120/80 (systolic /diastolic). Higher systolic pressure of over 140 mm Hg and diastolic pressure above 90 mm Hg is hypertension. To be sure, the figure should be triple checked successively with an interval of 2-8 weeks.
If in doubt, you shall reexamine the pressure several times in a timely cycle, for example every 24 hours. Thus, a pressure of 170/110 today is not necessarily the same tomorrow. Try to rest and sleep enough before re-examination at the same time the next day. If the pressure keep on the same level, it means you are likely to have high blood pressure. You need to be vigilant and dig for the cause, including the possibility of other originators, such as side effects of kidney failures, diabetes, or high cholesterol and high triglycerides.
Blood Pressure Target
Approximately 50% of cases of hypertension are not characterized by obvious symptoms, especially when it is still in early stage. There’ no other way to do than regular medical control, especially for those over the age of 40 years or 20-30 years old for those with history of hereditary hypertension.
Nutritionally balanced
To lowering excessive fat consumption is an effective way to prevent hypertension. This step should be started early, especially for those who have a history of hypertension and in senior people. The main principle of food control is “nutritionally balanced”, i.e., balance-consumption of nutritious foods, both in quality and quantity.
Some of the recommended dietary requirements are: patients with obesity should be given the low calorie diet. The food served should sufficiently contain all the nutrients, carbohydrates, fats, proteins, vitamins, minerals, and water. The use of salt is limited based on the severity of hypertension. Water is consumed as much as 1.5 to 2 liters a day.
Patients need to avoid cookies, cakes, and other foods that contain lots of sugar (sweet), also seasoned meat, corned beef, salami, anchovies, sardines, and butter. Canned fruits and vegetables containing the natrium preservative should also be avoided. Similarly, MSG (monosodium glutamate), petis, taoco, and other spices that have high natrium levels, as also coffee, alcohol, and other beverages that contain a lot of natrium.
Daily diet contains an average of 2800 – 6000 mg of natrium, mostly acquired from cooking salt and natural salt of food. In patients with mild hypertension, natrium is restricted to the level of 1 to 1.5 grams per day. The cooking salt addition is no more than 2 g or half a teaspoon. In patients with moderate hypertension, natrium should on be served 600-800 mg per day and additional 1 gram of salt per day, equivalent to 1/4 teaspoon. While in severe hypertension, natrium limit is only 200-400 mg per day without the addition of salt.
Food Sources of Vitamin and Nutrition
In addition, patients are advised to stop smoking and control their body weight. Overweight patients should work to have normal weight. According to Payne, any 5.5 kg of weight loss will reduce in diastolic blood pressure by about 10 mm Hg.
It is widely accepted that people with high blood pressure should forbid durian and goat meat. More than the two, patients should also avoid highly nutritious foods (animal protein, high fat, high carbohydrate), high natrium (salty) such as milky food, anchovies, red meat, and fried foods. The main aim is to prevent stroke. Kalium addition through vegetables and fruits are highly recommended for patients with normal renal function.
In addition, patients with hypertension should avoid the blood pressure-lowering drugs are sold without a prescription. As such drugs should be adjusted to the severity of disease, patient age, presence of other diseases, the patient’s weight, as well as other medications being taken. Be careful taking medications that could potentially increase blood pressure, such as rheumatic drugs, birth control pills, prednisone, corticosteroid, and tricyclic antidepressants.
Walking
A study shows, exercise can reduce systolic and diastolic pressure in healthy middle-aged who has mild high blood pressure, but to be apply with high cautions for patients with severe hypertension. In essence, most of exercises, such as walking and aerobics, will help a person become more relaxed in effect of the slowing of heart rate.
With exercise, the amount of the noradrenalin and other hormones which igniting stresses (which shrink blood vessels and raise blood pressure) can also be derived. Isotonic exercise such as walking, swimming is preferred, and should be done at least 30 minutes a day and three times a week. However, patients with hypertension should avoid isometric exercise (e.g., weight lifting) which is easily increase blood pressure.
The risk of high blood pressure increased by 35% in people who have never exercised. According to a research lead by dr. Duncan, exercise or sports such as walking or jogging, conducted over 16 weeks, would reduce the levels of the norepinephrine hormones (noradrenaline) in the body. The norepinephrine, substances that is secreted from nervous system, can raise blood pressure.
Obesity and excessive eating, also a culprit of high blood pressure. People with obesity, or have 25% more fat than the normal level, risk of oxygen deficiency in the blood, hormones, enzymes, and commonly lack of physical activity. Too much fat in the body can trigger higher need oxygen of the body, so the heart has to work harder. The solution is a diet to lose weight and regular exercise.
Treatment of high blood pressure is a multifactoral approach, ranging from reducing salt, reducing highly nutritious food, lose weight, and exercise. Additionally avoid stress with relaxation exercises, adequate rest, and recreation.
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