6 Simple Tips to Reduce Hypertension

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If you have hypertension and are trying to lower your blood pressure, here is information that might be useful that I got from an old health magazine article that I think is still valid to follow.

Reduce High Blood Pressure

Here are the reviews:

Hypertension or high blood pressure, if left unchecked, can endanger a person’s health.

The presence of hypertension is often asymptomatic. People with high blood pressure do not always look angry or emotional.

Someone knows the condition of hypertension after checking blood pressure. Checking blood pressure can be done alone at home or go to the doctor.

Blood Pressure Conditions


Blood pressure 140/90 (systolic/diastolic) mmHg or more, indicates a person suffering from hypertension.

Normal and prehypertension

Healthy blood pressure ranges from 120/80 mmHg. If the blood pressure is between 120/80 mmHg and 139/89 mmHg, there is a two times risk of suffering from hypertension.

Patients with Hypertension and Causative Factors

Primary Hypertension

Blood pressure rises with increasing age, stress, and heredity. Usually, people with middle age (30-50 years).

Most people with hypertension fall into this category (90%).

Secondary Hypertension

Patients under the age of 30 generally suffer from hypertension with causes that are usually already known, such as: Taking pills to avoid Pregnancy (KB), impaired kidney function, impaired hormonal balance.

Bad habits such as smoking, lack of exercise, like salty foods and fast food, eating with excess calories and obesity, contribute to rising blood pressure.

The Following Short Tips to Relieve Hypertension

Eat fresh fruit 20-30 minutes before eating

Chew the fruit slowly. Drink fruit juice slowly, sip by sip, not spent all at once.

Fruits contain lots of water, fiber, and antioxidant compounds beta-carotene, lycopene, chlorophyll, vitamin C, which can reduce blood pressure.

Don’t Forget Tempe!

The protease enzyme produced by yeast during soybean ripening will break down soy protein into amino acids.

Some of these amino acids (5-10 amino acids) work together to inhibit the action of an angiotensin-I converting enzyme (ACE), the source of the trigger for raising blood pressure.

Limit Salt and Similar Foods

Don’t use Salt and consume salty foods.

Limit foods containing sodium salt, including processed foods (corned beef, canned fish, side dishes / instant vegetables), bottled sauces (chili sauce, tomato sauce, soy sauce), instant foods (noodles, instant dishes), cake and pastries spiked with baking soda/baking powder like biscuits.

Lose weight if overweight

A body mass index (BMI) of more than 25 indicates that we are overweight. If it exceeds 30, it indicates we are fat.

To calculate BMI: divide body weight (kilograms) by height squared (meters). Example: 170 cm high, weight 72 kg, then BMI = 72: (1.70) 2 = 25.


In the Journal of Personality and Social Psychology, 57: 1989 mentioned a group of patients with hypertension and prehypertension was studied by dividing them randomly into two groups.

One group was guided to meditate; the rest were released to relax according to their respective interests.

After three months, the meditation group experienced a decrease in systolic and diastolic blood pressure of 10.6 and 5.9 mm Hg, while the relaxation group only 4.0 and 2.1 mmHg.


Practicing isotonic sports, such as walking, jogging, swimming, can reduce hypertension.

Isotonic exercise can shrink noradrenaline and other hormones that cause blood vessels to shrink, which can cause blood pressure to rise.

Avoid isometric sports, such as lifting weights, because they can actually increase blood pressure.

Source: Nirmala Health Magazine (Feb 2005).

Author Tips:

My own blood pressure (author), Alhamdulillah, according to the blood pressure measuring instrument, shows the numbers 110-120 / 70 (somewhat below a little).

What do I usually consume and do to support my body to be more fit?


I diligently consume “gado-gado” with roasted peanut sauce (not fried) made by my wife. This gado-gado I usually eat every evening or late evening.

My wife’s gado-gado has the following ingredients:

  • Vegetable lettuce without cooking
  • Cherry tomatoes
  • Cucumber
  • Steamed tofu
  • Boiled potato

Besides consuming “gado-gado” at night, there are also fruit juices, oats, and vegetables that I consume every morning.


Every morning I do light exercise like gymnastics and jogging around the yard before going to work.

Thus tips to reduce high blood pressure. The point is to multiply eating foods such as vegetables, fruits, and pay attention to balanced nutrition, reduce activities that are detrimental to health, avoid excess stress, and surrender to Allah SWT.

Hopefully, this is useful.

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