Revealing techniques for taking care of your health and preventing high blood pressure, including choosing food. Taking care of your health, and exercising. In addition to being healthy, it also reduces the risk of heart disease, stroke, kidney disease, and other diseases.

Blood pressure refers to the pressure of blood flow against the artery walls caused by the heart’s pumping of blood. ‘High blood pressure’ is caused by the deterioration of the arteries. Which leads to hardening and narrowing of the blood vessels. This condition is an indicator related to the development of coronary artery disease, cerebrovascular disease. สมัคร ufabet กับเรา รับโบนัสทันที Kidney disease and other diseases of the heart and blood vessels.

High blood pressure can be caused by improper eating habits, insufficient exercise. Being overweight or obese, smoking, and regular alcohol consumption.

How to reduce the risk of high blood pressure

Eating food

• Reduce your intake of high-sodium foods such as processed foods, ready-to-eat foods, and bakery products. Also, check the nutrition label before purchasing and choose low-sodium types. For home-cooked meals, reduce the amount of seasonings you add.
• Reduce the consumption of high-fat foods such as fatty meats, fried or stir-fried foods, and coconut milk. It should not exceed 30% of the total amount of food in each meal. You should also choose healthy oils for cooking, such as coconut oil, olive oil, and rice bran oil.
• Reduce your intake of foods high in sugar, such as sweets, sweet drinks, ice cream, and sweet fruits, because excess sugar is stored as fat, which is an important factor in causing high blood fat levels and eventually leading to high blood pressure. 
• Increase your intake of vegetables and non-sweet fruits, making them half of each meal.

Exercise

• Aerobic exercise, whether it is brisk walking, running, swimming or playing sports that stimulate the heart to work harder than normal continuously for more than 20 minutes or more, will help strengthen blood vessels and heart muscles, thus reducing the risk of developing high blood pressure.
• In addition to helping to balance the body, yoga exercise also helps reduce stress, which has a positive effect on blood vessels and blood pressure.

You should exercise regularly at least 3-5 times or 150 minutes per week because it will help with weight control, blood sugar level reduction, and blood pressure reduction. For those who are going to start exercising after stopping for a long time, especially those with chronic diseases or the elderly, you should always get a health check and consult a doctor first to reduce the risk of possible harm.

Quit smoking

It is a cause of inflammation of blood vessels that leads to blood vessel blockage. In particular, nicotine in cigarettes causes blood vessels to contract and lose their elasticity, causing the heart to work harder to pump blood to the organs sufficiently. Therefore, it increases the risk of high blood pressure and coronary artery disease.

Avoid drinking alcohol

Because drinking alcoholic beverages causes the body to produce higher levels of the hormone aldosterone, causing the body to accumulate more water and sodium than normal on a regular basis, which eventually leads to high blood pressure. Therefore, if it is necessary to drink in order to socialize, women should not drink more than 1-2 units per day, and men should not drink more than 2-3 units, with 1 unit being equal to 12 ounces of beer with 5% alcohol content or 5 ounces of wine with 12% alcohol content.

Generally, more than 90 percent of hypertensive patients are sick without any known cause and without any warning symptoms. By the time the disease is detected, it may already be in a severe stage. Therefore, we should all take care of ourselves by eating the right foods, exercising regularly, and avoiding or reducing factors that cause high blood pressure. We should also have annual health checkups to be aware of the deterioration of our bodies and know what diseases we are at risk of, so that we can prevent or treat them early on.