Tips to prevent and control hypertension

April 7, World Health Day is celebrated, with high blood pressure as its central theme this year. This chronic disease is also known as the “silent epidemic of the 21st century”, since in most cases it does not present symptoms, so it can go unnoticed. In fact, on many occasions it is detected for the first time during a routine medical check-up. Precisely for this reason, it is important to become aware of self-care, including better control of blood pressure.

This pathology is characterized by a continuous increase in the pressure exerted by blood in the arteries , without presenting symptoms but which, if untreated, can lead to myocardial infarctions, hemorrhage, stroke, kidney failure and blindness. Hence the importance of periodic check-ups , since it will be the only way to detect hypertension at its beginnings and thus establish appropriate treatment. The diagnosis is made taking into account the history, both personal and family, a physical examination and a series of complementary tests.

In Spain, more than 40% of the population suffers from high blood pressure, of which almost 15% are unaware of it, so they are also unaware of the serious problems it can cause for their health. We must keep in mind that although in most cases it cannot be cured, it can be controlled, something that must be done for life to maintain stable levels.

In addition to pharmacological treatment , it is very important to eat a healthy and balanced diet so that it allows us to control weight, avoid excessive salt consumption and exercise regularly. Taking into account these tips and those indicated below, we can prevent the disease and control the symptoms :

– Eat a balanced diet , avoiding foods rich in saturated fats. In this way, we will avoid problems of being overweight, which is one of the main risk factors for suffering from hypertension.

– Eat foods rich in potassium , such as legumes, fruits and vegetables.

– Consume a maximum of 6 grams of salt per day ; You have to be especially careful with prepared and preserved foods, since they usually contain a lot of salt.

– Eliminate or reduce alcohol consumption , which should not exceed 140 grams per week for women and 210 grams per week for men.

– Perform physical exercise on a regular basis . Moderate running, walking, swimming, cycling for 30 to 60 minutes a day (at least days a week). In addition to the countless benefits it brings to our health, it will help us reduce blood pressure and eliminate other risk factors for cardiovascular disease, such as obesity, diabetes or high cholesterol.

– Reduce the coffee we drink to a maximum of 2-3 cups a day.

– Do not consume tobacco , which is an important risk factor.

– During pregnancy, attention must be paid to this problem, since it is one of the most common during pregnancy and can cause fetal distress, delayed baby growth, premature birth or placental abruption. By following the previous advice, we can prevent this disease and avoid any risk to the health of the mother and baby.