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One of the most common non-communicable diseases is hypertension or high blood pressure. World Hypertension Day is commemorated every 17 May.
According to data from the World Health Organization (WHO) in 2015, the disease is the number one cause of death in the world in each year. As many as 1.13 billion people in the world suffer from hypertension, meaning that 1 in 3 people in the world is diagnosed with the disease.
Hypertension is the number one cause of death in the world. But many people are not aware
This disease is often referred to as 'the silent killer' because the person has no complaints or symptoms, so they do not know that he was affected by hypertension. And worse, there are many people who just found out after the complications.
World Hypertension League (WHL) recommends that every person should check blood pressure at least once a year. That way everyone can control blood pressure and avoid the risk of complications due to hypertension.
But, there is a simple trick that you can follow to lower high blood pressure.
1. Move
Moving not only exercise, walking can be said to move. Moving at least 30 minutes can strengthen your heart, also makes it pump well so it affects blood pressure to normal.
In addition, moving can affect weight too. Weight is also very influential in blood pressure. Research from the University of South Carolina shows that weight gain can lead to a surge in high blood pressure.
2. Increase mineral consumption
Minerals are one of the essential nutrients your body needs, such as potassium and magnesium. The study, published in the Journal of Clinical Hypertension, says that consuming potassium and magnesium contained in fruits and vegetables can help lower systolic and diastolic blood pressure by two to six points.
3. Eating chocolate
Chocolate not only has a delicious flavor, but it can also help you to lower high blood pressure. Research from Yale University shows antioxidants in chocolate (dark chocolate) has a great function. The reason, eating dark chocolate about 1.5 ounces or a cup of hot chocolate every day can reduce high blood pressure around three points.
4. Meditation
Meditation is a response that makes the body feel relaxed. Meditation makes a person feel calm, making the blood circulation to the brain more smoothly so that stress is lost.
How to do a useful meditation according to him is not complicated. No need to read a mantra or listen to oriental tibetan music, you just have to calm down while sitting cross-legged.
After that, develop your feelings to better feel the things that are around, not what's in your head.
Sitting in an upright position, because the sitting position is too relaxed and relaxed even make sleepy. Gently breathe, take a deep breath before gently releasing it.
If possible, do meditation in the morning so you get sun exposure. But the benefits of meditation are also still obtained if done in the day or night.
5. Limit your salt intake per day
The salty food she says is the most delicious, agree? But remember, do not exceed the recommended limit if you want to stay healthy.
Every cooking you definitely add salt to make your taste more delicious. Not only that, in various food packaging also contains hidden salt (sodium). Thus, your salt intake may exceed your daily requirement. Although sodium in salt actually takes the body to keep the fluid balance in the body, but excess sodium intake can also be harmful.
Therefore, you are advised to limit your salt consumption by 5 grams per day (2000 mg sodium) or equivalent to 1 teaspoon per day for adults. For younger ages or children, the need for salt per day is less than adults.
