Arterial hypertension, popularly called high blood pressure, is characterized by persistent elevation of blood pressure in the arteries, which causes the heart to work more intensely to pump blood around the body. According to the Brazilian Society of Hypertension (SBH), the disease affects around 3 in every 10 Brazilian adults and is one of the main risk factors for heart attack, stroke, heart failure and kidney disease.

Silent in most cases, the condition is often only diagnosed when it has already caused damage to the body. In this scenario, lifestyle changes are essential to prevent and control hypertension.

Healthy habits to prevent hypertension

According to Dr. Murilo Meneses, doctor and professor of cardiology at Afya Goiânia’s postgraduate medical course, changes in routine have the power to prevent the onset of the disease in people who do not have the condition and, in those who are already hypertensive, can significantly reduce blood pressure levels. He reinforces that these measures are an essential part of treatment and prevention, as the disease rarely appears suddenly.

According to the doctor, in most cases, hypertension is the accumulated result of habits that overload the cardiovascular system over the years. “A person who includes healthy habits On a routine basis, you can achieve significant reductions in blood pressure, often comparable to the use of medication”, he states.

Importance of early diagnosis

Dr. Murilo Meneses also reinforces the importance of early diagnosis when it comes to high blood pressure. “As hypertension usually has no symptoms, regular blood pressure measurement is essential to avoid serious and silent complications over time”, he emphasizes.

According to the new Brazilian Guideline on Arterial Hypertension, from the Brazilian Society of Cardiology, values ​​equal to or above 12 by 8 (120×80 mmHg) are considered indicative of pre-hypertension. Before that, only pressures above 13 by 8.5 (130×85 mmHg) triggered the warning signal.

Food to control blood pressure

Nutrition stands out as one of the most important pillars of care for patients with hypertension. Dr. Renato Zorzo, doctor and professor of nutrition at Afya Ribeirão Preto, states that a balanced diet contributes both directly and indirectly to controlling blood pressure.

Excess sodium, for example, directly raises blood pressure levels, while frequent consumption of simple sugars and saturated fats favors the development of obesityinsulin resistance and atherosclerosis. “Sodium directly increases blood pressure, while other components, such as sugar and saturated fat, contribute indirectly by triggering metabolic changes,” he explains.

The nutritionist highlights that there is currently a widely recommended eating pattern, which is the so-called DASH diet (Dietary Approaches to Stop Hypertension), or dietary approaches to stopping hypertension, in free translation. This model alone is capable of reducing a good percentage of blood pressure, because it prioritizes foods rich in nutrients and low in sodium and harmful fats.

Another important point, according to the doctor, is to look at the composition of the food, and not just its classification. “Not all processed food is harmful, just as not all processed food is harmful. in nature is necessarily healthy. The most important thing is to evaluate the composition”, he highlights.

Lifestyle to maintain health

Dr. Renato Zorzo reinforces the importance of a broad approach, based on so-called lifestyle medicine, to maintain health and control blood pressure. “Food adequate physical activity, regular physical activity, quality sleep and stress control are the four fundamental pillars for good health”, he states.

He also highlights the role of physical exercise in the body: “Active muscle becomes a metabolic agent that helps control blood glucose, cholesterol and blood pressure itself”, he concludes.

Habits to avoid hypertension

Below, see some habits that help prevent hypertension and maintain good health:

1. Reduce salt consumption, avoiding ultra-processed foods;
2. Practice physical activity regularly (at least 150 minutes per week);
3. Maintain a healthy body weight;
4. Avoid excessive consumption of alcohol;
5. Control stress and prioritize a good night’s sleep.

By Beatriz Felicio