High blood pressure can be caused by eating foods high in salt, being lazy about exercising, or drinking a lot of alcohol.
Blood pressure is the pressure of blood against the walls of blood vessels and arteries, expressed as two numbers on a blood pressure monitor. The top number is the systolic blood pressure, which represents the pressure or force exerted on the arteries when the heart pumps blood. The bottom number is the diastolic blood pressure, the pressure of blood against the artery walls when the heart relaxes.
Normal blood pressure is when the systolic index is below 120 mmHg, diastolic is below 80 mmHg. High blood pressure is when the systolic blood pressure is ≥140 and/or diastolic blood pressure is ≥90 mmHg. High blood pressure means the heart has to work harder to pump blood throughout the body, over time it can cause arteriosclerosis, stroke, kidney damage... High blood pressure can be caused by many factors.
Eat a lot of processed foods
The amount of salt taken into the body has a direct impact on blood pressure, causing an imbalance between sodium and potassium, thereby reducing the kidney's ability to filter water.
Processed foods such as bread, breakfast cereals, chips, biscuits, pizza, canned beans and vegetables, canned soups and sauces all contain a certain amount of salt to keep the food fresh. Eating too much of it can increase blood pressure.
The US Centers for Disease Control and Prevention (CDC) recommends that each person consumes a maximum of 2,300 mg of salt per day. People with high blood pressure should cut down on packaged foods and increase fresh, nutrient-rich foods such as vegetables, fruits, whole grains, beans, nuts, fish, and olive oil.
Control blood pressure to avoid high blood pressure because it can easily cause stroke. Photo: Freepik
Drink a lot of alcohol
Moderate alcohol consumption (one drink a day for women, two for men) is generally not harmful. However, drinking more alcohol can lead to chronic high blood pressure. It can also increase the risk of atherosclerosis, a buildup of fatty plaques in the arteries that can lead to heart attacks and strokes.
Lazy to exercise
Sitting too much or leading a sedentary lifestyle can affect your overall health, including your cardiovascular system. Lack of exercise tends to lead to being overweight or obese, which is one of the main causes of high blood pressure.
Regular physical activity makes blood vessels more flexible and less sensitive, thereby maintaining healthy blood pressure. People with high blood pressure should aim for at least 150 minutes of moderate exercise per week, about 20-30 minutes per day. Suitable exercises include cycling, brisk walking, swimming, yoga.
Excessive stress
In a state of stress, the hormones cortisol and adrenaline are released into the bloodstream, increasing heart rate, blood pressure, and constricting blood vessels. If this condition is only temporary and ends quickly, it is not harmful. However, chronic stress occurs continuously, leaving the body no time to recover, causing blood pressure to continue to rise for a long time.
Physical activity is a simple way to reduce stress hormone levels and impact blood pressure. Mindfulness practices such as deep breathing, meditation and yoga, reading, and listening to music can also help.
Sleep apnea
Not getting enough sleep can increase stress hormones or increase cravings for junk food, which can contribute to weight gain, both of which increase blood pressure. Sleep apnea can cause blood oxygen levels to drop, forcing the heart to work harder to compensate, leading to high blood pressure.
Patients with symptoms such as frequent snoring, irregular snoring, sleep apnea, and excessive daytime sleepiness should see a specialist.
Use of drugs
Some medications can increase blood pressure, such as antidepressants, decongestants, birth control pills, and NSAIDs. Patients who suspect their medication is causing high blood pressure should discuss changing it with their doctor.
Bao Bao (According to Prevention )
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