10 ways to take care of your health to prevent high blood pressure

High blood pressure It is a health problem. That can lead to serious complications such as heart disease and stroke. and is consider a dangerous silent threat However, we can still take care of our health to prevent from occurring.

10 ways to prevent high blood pressure

1. Control your diet

• Reduce salt intake: High salt intake has been linked to increased. Reducing salt intake can help lower blood pressure. You should aim to consume less than 2,300 milligrams (about 1 teaspoon) of salt per day, and ideally, สมัคร ufabet aim to keep it around 1,500 milligrams per day for adults.
• Eat lots of fruits and vegetables: A diet rich in fruits, vegetables, whole grains, and low-fat dairy products can lower. Including the Dietary Guidelines to Stop Hypertension (DASH) diet is designed to help prevent
• Reduce your intake of processed foods: Processed foods often contain high levels of salt, sugar, and unhealthy fats. Reducing your consumption of these foods can help control blood pressure.

 

2. Maintain a stable weight

     Being overweight increases your risk of developing. Losing even a little weight can significantly lower blood pressure. Maintaining a healthy weight through a balanced diet and regular exercise is important in preventing.

3. Exercise regularly.

     Regular exercise will make your heart stronger. It allows the blood to be pumped without much effort. And can help reduce pressure on the arteries as well. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week. Then supplement with muscle-building exercises or weight training at least 2 days a week.

4. Limit alcohol consumption.

    Drinking alcohol can increase blood pressure. If you want to drink, drink in moderation: 1 drink per day for women and 2 drinks for men.

5. Avoid smoking.

     Smoking cigarettes and tobacco causes an immediate increase in blood pressure and causes long-term damage to blood vessel walls. Quitting smoking can improve your overall health and significantly lower your blood pressure.

6. Reduce stress

     Accumulated stress can cause. Effective stress management techniques include deep breathing exercises, meditation, yoga, and spending time in nature. Regular exercise can also help you manage stress.

7. Check your regularly.

     Regular checkups can help you recognize changes early and help your doctor plan treatment in time. Or if you just want to check, you can use a home monitor that is widely available. And it can help you monitor your levels regularly.

8. Get enough sleep.

     Poor sleep quality or insufficient sleep can cause Try to get 7 – 9 hours of sleep per night. By creating a daily sleep routine. Creating a hygienic sleeping environment can help you have good sleep quality.

9. Reduce caffeine intake

     Caffeine may cause a short-term spike but it is not considered to have any adverse effects. Therefore, you should consume caffeine in moderation. Especially if you are someone who is sensitive to the effects of caffeine.

10. Follow your doctor’s instructions.

     Regular check-ups with a doctor It can help you monitor your levels and create a plan to control it. Following your doctor’s advice or strictly following the treatment plan given by your doctor can help control your blood pressure within a satisfactory range.