HYPERTENSION BLOOD PRESSURE CONTROL

BASED ON HEALTHY LIVING PATTERNS

Topic: Blood pressure

Introduction

Hypertension or high blood pressure is a condition when blood pressure is at a

value of 130/80 mmHg or more. This condition can be dangerous, because the heart is

forced to pump blood harder throughout the body, so that it can lead to various

diseases, such as kidney failure, stroke, and heart failure. The risk of hypertension in

Indonesia is high, lifestyle changes cause an increase in the prevalence of

hypertension, dietary habits and exercise habits can stabilize blood pressure. Because

they do not avoid and do not know the risk factors for hypertension, so they tend to

become hypertensive severe, as much as 50% of adults who suffer from hypertension

are unaware as hypertensive. Hypertension has become a major problem in health

people in Indonesia and in several countries in the world, the incidence of

hypertension in the United States in 1999-2000 in adults around 29-31% and an

estimated 80% increase in cases of hypertension, especially in developing countries.

Hypertension is an increase abnormal blood pressure, good systolic blood pressure

and diastolic blood pressure, in general someone said to suffer from hypertension if systolic /

diastolic blood pressure> 140/90 mmHg (normally 120/80 mmHg). Hypertension in

Indonesia will continue to experience increased incidents and prevalence, is closely related to

change lifestyle, consume high-fat foods, cholesterol, decrease in physical activity, increase

stress events and others. Hypertension causes disability permanent, sudden death and result
very fatal. To improve quality of life so as not to cause problems in the community need

prevention and control efforts hypertension starts with increasing awareness society and

changing life patterns in that direction healthier. To minimize the possibility of hypertension,

it is necessary to take several actions based on healty patterns, a healthy diet program, reduce

our stress and regular exercise.

Body paragraph 1

Diet is very influential in determining the possibility of hypertension. A healthy diet

can reduce the risk of experiencing hypertension and reduce blood pressure that is too high.

Foods that are high in sodium (salt) like canned foods and fast food can cause hypertension.

Conversely foods that contain potassium, magnesium, and low in sodium can help control

blood pressure. The recommended diet for lowering high blood pressure is foods that contain

whole grains, fruits, vegetables, and are low in fat and salt. Fish and meat can be a choice of

protein sources, while nuts should only be consumed in small portions two to three times a

week. Consumption of red meat, sweets, and fat may only be in small amounts. The

following are data on the nutritional requirements needed to reduce the risk of rising blood

pressure.
 Figure 1. table table of nutritional requirements for the healty diet program

Foods that should be avoided in people with hypertension are foods high in salt and

fat, such as foods processed with sodium (crackers, pastries, crackers, crisps, and salty dry

foods), canned foods and drinks, preserved foods (jerky, shredded, foreign fish, dried shrimp,

salted eggs, peanut butter, pickles, candied fruit), butter and cheese, sodium-rich seasonings

(soy sauce, shrimp paste, shrimp paste, salt, tomato sauce, and tauco), and foods containing

alcohol (durian, tape). therefore a healthy diet program can control blood pressure by

following a few suggestions and meeting nutritional needs so as to prevent hypertension

resulting in complications.

Body paragraph 2

Chronic stress may contribute to high blood pressure. More research is needed to

determine the effects of chronic stress on blood pressure. Occasional stress also can

contribute to high blood pressure if you react to stress by eating unhealthy food, drinking
alcohol or smoking. Take some time to think about what causes to feel stressed, such as

work, family, finances or illness. Once you know what's causing your stress, consider how

you can eliminate or reduce stress. body produces a surge of hormones when you're in a

stressful situation. These hormones temporarily increase your blood pressure by causing your

heart to beat faster and your blood vessels to narrow. There's no proof that stress by itself

causes long-term high blood pressure. But reacting to stress in unhealthy ways can increase

your risk of high blood pressure, heart attacks and strokes. Reducing your stress level might

not directly lower your blood pressure over the long term. But using strategies to manage

your stress can help improve your health in other ways. There are many options for managing

stress. For example:

1. Change your expectations. 

For example, plan your day and focus on your priorities. Avoid trying to do too much

and learn to say no. Understand there are some things you can't change or control, but

you can focus on how you react to them.

2. Focus on issues you can control and make plans to solve them. 

If you are having an issue at work, try talking to your manager. If you are having a

conflict with your kids or spouse, take steps to resolve it.

3. Avoid stress triggers. Try to avoid triggers when you can.

For example, if rush-hour traffic on the way to work causes stress, try leaving earlier

in the morning, or take public transportation. Avoid people who cause you stress if

possible.

4. Make time to relax and to do activities you enjoy. 

Take time each day to sit quietly and breathe deeply. Make time for enjoyable

activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.

5. Practice gratitude. 
 Expressing gratitude to others can help reduce your stress.

Body paragraph 3

Regular physical activity makes heart stronger. A stronger heart can pump more

blood with less effort. If heart can work less to pump, the force on arteries decreases,

lowering your blood pressure. Becoming more active can lower systolic blood pressure the

top number in a blood pressure reading by an average of 4 to 9 millimeters of mercury (mm

Hg). That's as good as some blood pressure medications. For some people, getting some

exercise is enough to reduce the need for blood pressure medication. If blood pressure is at a

desirable level less than 120/80 mm Hg exercise can help prevent it from rising as our age.

Regular exercise also helps maintain a healthy weight another important way to control blood

pressure. But to keep blood pressure low, you need to keep exercising on a regular basis. It

takes about one to three months for regular exercise to have an impact on your blood

pressure. The benefits last only as long as you continue to exercise. Any physical activity that

increases your heart and breathing rates is considered aerobic activity, including:

1. Household chores, such as mowing the lawn, raking leaves, gardening or scrubbing

the floor

2. Active sports, such as basketball or tennis

3. Climbing stairs

4. Walking

5. Jogging

6. Bicycling

7. Swimming

8. Dancing
 The Department of Health and Human Services recommends getting at least 150

minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a

combination of moderate and vigorous activity. Aim for at least 30 minutes of aerobic

activity most days of the week.

Conclusion

Based on this explanation, it is known that every year the risk index of population

death in Indonesia due to high blood pressure is increasing. Some things that can be done to

reduce the possibility of the risk of hypertension include reducing some unhealthy foods to a

healthy diet. In addition, management and reduce stress by carrying out positive activities,

and regular exercise to reduce the risk of hypertension or rising blood pressure. By making

some of these efforts, we can reduce the impact of risks caused by hypertension or rising

blood pressure

References

https://clinmedjournals.org/Journal-of-Hypertension-and-Management.php

hwang (2015) Concordance between clinical diagnosis and Medicare claims of depression

among older primary care patients. Am J Geriatr Psychiatry 23:726–734.

Hsu (2009) Elevated blood pressure and risk of end-stage renal disease in subjects without

baseline kidney disease. Arch Intern Med 165:923–928.