Trying to help so please read it till the end for your own health

At the outset, I would like to say that this article includes correct and accurate scientific medical information, which will help you in obtaining good health and protect you from diseases, as it will help you prevent the development of some chronic diseases. Developed by you in an easy, simple and clear way. So that everyone can benefit from it.

Today I will talk about one of the most common chronic diseases that we encounter as doctors. Arterial tension rose, or as some call it high blood pressure! It is one of the most dangerous chronic diseases that a person can suffer from because of its bad effects on all the functions of the body’s systems, especially the noble organs, the brain, the heart and the kidneys.

The definition of high arterial tension varies widely, and the values ​​that are considered normal vary according to many international classifications, but all agree that the ideal pressure is 120/80. This does not mean that if it is not, then it is not normal at all. Blood pressure is considered high when it is above 140/90 .

Prevention of high arterial tension!

As we all know that prevention is better than a pound of cure. Therefore, following the following tips is a way to prevent high arterial tension, and I will tell you a secret. These prevention methods are the first line of treatment as well. Yes, when a patient with chronic high blood pressure comes, we ask him to take these preventive measures for a period of 6 weeks before we offer him any other drug that lowers blood pressure! So what are these procedures? Let's see together.

1- Weight loss

Yes, my friends, the first step is to lose weight. Excess weight and accumulated fat have a very negative effect, so maintaining an ideal weight is very important. The ideal weight varies from one person to another, so how will we know the ideal weight for each of us? I will tell you .. through the body mass index, which is abbreviated as BMI. How do we get it? Well, it's simple.. First, measure your weight in kilograms and divide it by the square of your height in metres, to get your BMI.

The ideal BMI is in the range [18-25].

That is, you must reduce your weight to have a BMI of less than 25

Reducing weight by 10 kg reduces blood pressure by about 4 mmHg

2- Balanced diet

A balanced diet helps us improve our health, weight

and improve blood pressure values

You should avoid eating fats, especially saturated fats, i.e. red meat, beef, lamb and fats, preferably white meat, which is chicken and fish.

Also, you should eat a lot of vegetables and fruits because they contain antioxidants that protect the arteries from atherosclerosis and thus high arterial tension.

3- Stay away from the two whites

It is a very well-known saying, meaning the two whites...salt and sugar.

The amount of salt intake should be reduced so that it does not exceed 5-6 g per day in all meals and foods.

As well as reducing sugar and sweets, as they cause obesity and its consequences

4- Avoid smoking and reduce alcohol consumption

The harms that smoking carries are innumerable, as it occupies the first cause of most cancers that affect the body, lacks oxygen, and causes vascular and heart diseases. Therefore, it is preferable to refrain from smoking, including passive smoking. The same applies to drinking alcohol, but to a lesser extent

5- Doing exercise

Exercising is very necessary and useful, we must make it a daily routine in our lives at least 30 minutes of exercise a day. Walking, swimming and cycling are often preferred. If you are unable to exercise daily, you can at least exercise for 45 minutes 3 or 4 times a week.

Note: The previous steps are a first line of treatment without medication for the first degree of hypertension, but they are necessary along with medication for the higher levels of hypertension.

I hope that the article has really helped you, if you like this type of article you can tell me to write more about medical topics that concern daily health

Stay Safe !!

P.S. some of the photos was taken by me and other including the lead image are from @unsplash.com