Blood pressure is a measure of the pressure exerted by blood against the walls of blood vessels. This pressure is created with each heartbeat, as blood is pumped from the heart into the blood vessels, carrying oxygen-rich blood to tissues and organs.
Hypertension (high blood pressure) is a condition in which the pressure exerted by the blood against the walls of the arteries is consistently too high (140/90 or higher). This condition is often associated with unhealthy lifestyle habits, such as smoking, drinking too much alcohol, being overweight, and not exercising enough. The likelihood of developing high blood pressure increases with age.
High blood pressure is one of the silent but extremely dangerous causes of damage to the cardiovascular system. When the pressure in the arteries increases persistently, the heart has to work too hard to pump blood throughout the body.
Over time, this condition can easily lead to damage to the walls of the blood vessels, weaken the structure of the heart, and increase the risk of serious heart disease.
Strategies for Controlling High Blood Pressure and Protecting Your Heart
The thickening and/or stiffening of the walls of your heart, as well as the narrowing and constriction of your blood vessels due to high blood pressure, is one of the most common causes of heart failure.
Here are 6 of the most effective strategies that can help:
1. Follow a healthy diet
Diet has a direct impact on your blood pressure and heart health. Choosing foods that are nutrient-dense, low in saturated fat, low in cholesterol, and high in fiber can significantly improve your blood pressure. Meals that include green vegetables, whole grains, fresh fruits, nuts, and fish rich in omega-3s can help reduce the strain on your heart. More importantly, eating on time, eating enough meals, and avoiding too much salt, too much sugar, or processed foods are also the first steps to protecting your heart from the dangerous effects of high blood pressure.
2. Stay physically active to maintain a healthy weight
Regular exercise not only burns calories but is also key to effective blood pressure control. When the body is regularly active, the circulatory system works more flexibly, the heart becomes stronger and weight is maintained at a reasonable level. People with a sedentary lifestyle are often at high risk of high blood pressure and cardiovascular disease. Staying active does not mean rigorous training, but just walking daily, cycling, swimming or gardening has brought significant benefits.
3. Quit smoking
Smoking is a major risk factor for cardiovascular disease and causes blood pressure to increase immediately. Each time you smoke, the blood vessels constrict and the heart has to work harder to pump blood throughout the body. Not only does it affect the smoker, but cigarette smoke also negatively affects those around them.
Quitting smoking is one of the most important decisions to protect cardiovascular health. Although it may be difficult in the beginning, with support from experts and personal determination, anyone can do it.
4. Limit the amount of salt (sodium) in your diet
Sodium is a direct factor in increasing blood pressure. Many people often do not realize that salt does not only come from the spice jar in the kitchen but is also hidden in processed foods, sauces, bread, canned foods and even industrial sweets. Reducing the amount of salty you take in each day will reduce the burden on the heart and help maintain more stable blood pressure. Replacing salt with natural spices such as onions, garlic, pepper, ginger is also a smart way to reduce sodium without losing the flavor of the dish.
5. Drink alcohol in moderation
Excessive alcohol consumption will increase blood pressure and damage blood vessel walls. However, if used in moderation, such as a small glass of red wine a day, in some cases is considered beneficial for the heart. The problem lies in control and limitation. For people with a history of high blood pressure or heart disease, it is best to consult a doctor before consuming alcoholic beverages to ensure health safety.
6. Actively control stress
Prolonged stress is one of the potential causes of high blood pressure. When anxious or under pressure, the body produces hormones that make the heart beat faster and blood vessels constrict, increasing blood pressure. Therefore, learning how to control emotions and relieve stress is indispensable.
Meditation, deep breathing, listening to music, or simply spending time talking with loved ones can also help calm the mind and reduce the burden on the heart. Sometimes, saying “no” to unnecessary pressures in life is also a way to protect your mental and physical health.
