12 Cara Menurunkan Tekanan Darah Tinggi Secara Alami | DIET SEHAT ALAMI

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12 Cara Menurunkan Tekanan Darah Tinggi Secara Alami





Cara Menurunkan Tekanan Darah Tinggi – Menjaga dan membatasi asupan garam merupakan salah satu langkah penting untuk mencegah ataupun mengatasi tekanan darah tinggi. Akan tetapi ini bukanlah satu-satunya hal yang bisa kita lakukan untuk menjaga tekanan darah tetap sehat.

12_Cara_Menurunkan_Tekanan_Darah_Tinggi_Secara_Alami

Lantas, bagaimana pola makan yang dijalani oleh penderita hipertensi atau untuk mencegah kondisi hipertensi itu?

Hipertensi atau tekanan darah tinggi, termasuk penyakit yang menyerang secara diam-diam. Sangat sulit mengetahui seseorang terkena hipertensi, tanpa mengukur tekanan darahnya terlebih dahulu.

Oleh sebab itu, sebaiknya cek tekanan darah ke dokter untuk mengetahui apakah kamu mengalami hipertensi atau tidak. Biasanya dokter akan menggunakan tensimeter untuk mengetahui tekanan darah.

Kategori Hipertensi

Bagaimana cara mengetahui seseorang terkena hipertensi? Perhatikan hasil pengukuran tekanan darah. Angka pertama dari hasil pengukuran adalah tekanan darah sistolik, yang berarti ukuran tekanan dalam arteri ketika jantung kamu berdenyut. Kemudian angka yang berikutnya adalah diastolik yang mengindikasikan tekanan darah diantara detak jantung ketika jantung kamu beristirahat. Tekanan darah normal adalah kurang dari 120/80.

Ketika hasil pengukuran tekanan darah berada diatas normal, maka dapat dikategorikan menjadi berikut.


- Prahipertensi: dimana tekanan darah berkisar antara 120-139 untuk angka sistolik atau 80-89 untuk angka diastolik.
- Hipertensi tahap 1: jika tekanan sistolik kamu berkisar antara 140-159 atau tekanan diastolik 90-99.
- Hipertensi tahap 2: pada saat tekanan sistolik 160 atau lebih tinggi, dimana tekanan diastolik 100 atau lebih tinggi lagi.

Cara Ampuh Mengatasi Tekanan Darah Tinggi Secara Alami

Memang nyatanya garam dan sodium memiliki peranan penting, tetapi untuk menjaga tekanan darah agar tetap normal ada beberapa hal lain yang harus kamu lakukan, selain mengurangi konsumsi garam. Apa sajakah itu?

1. Kenali makananmu

Sebagian besar orang tidak menyadari apa saja yang mereka makan tiap hari, khususnya dalam hal kandungan. Bagi kamu yang ingin menjaga tekanan darah pada kisaran normal, dapat memulai dengan mencermati asupan makanan dan kandungan nutrisi di dalamnya.

Makanan yang mengandung tinggi garam atau sodium dapat meningkatkan tekanan darah. Semakin sedikit sodium yang kamu konsumsi, maka akan semakin terkendali tekanan darah kamu. Sebaliknya, dengan memperbanyak konsumsi makanan yang mengandung potasium, magnesium, dan serat dapat membantu kamu mengendalikan tekanan darah.

Makanan yang tinggi akan kandungan sodium antara lain makanan dalam kaleng, makanan cepat saji, dan makanan yang diproses lainnya. Bila perlu, buat sebuah catatan mengenai jumlah garam yang kamu konsumsi setiap harinya. Jika kamu mengonsumsi makanan dalam kemasan, baca labelnya. Pastikan kandungan sodium makanan tersebut tidak lebih dari 5 persen, hindarilah makanan yang mengandung sodium lebih dari 20 persen.

Selain garam, batasi pula penggunaan kecap asin ketika kamu memasak di dapur. Contoh makanan yang dapat mengandung garam tinggi antara lain seperti roti, saus tomat, saus sambal, camilan kerupuk, dan kacang yang sudah dibumbui. Batasi pula makan di luar, karena cara terbaik untuk menurunkan tekanan darah adalah dengan kamu memasak sendiri di rumah.

Agar perubahan dapat berjalan dengan lancar, lakukanlah secara bertahap. Misalnya kamu bisa mulai membatasi konsumsi sodium sebanyak satu sendok teh atau sekitar 2.400 miligram. Ketika tubuh sudah mulai beradaptasi, kamu bisa menguranginya lagi menjadi 2/3 sendok teh atau sekitar 1.500 miligram. Jumlah tersebut diambil dari keseluruh makanan yang kamu masak dan sajikan diatas meja makan.

Mungkin makan dengan garam sedikit rasanya akan hambar, apalagi bagi kamu yang suka makanan gurih. Untuk memberikan rasa dan aroma nikmat, kamu bisa menggunakan bumbu rendah sodium, misalnya seperti cuka ataupun rempah alami lainnya. Tentukan bumbu sesuai seleramu sendiri, yang jelas jangan sampai mengandung sodium tinggi.

2. Pola makan ideal

Sampai saat ini tidak ada makanan penurun tekanan darah tinggi yang dapat bekerja seketika. Tekanan darah pada kisaran normal tergantung pada pola makan sehat secara keseluruhan. 

Pola makan yang direkomendasikan untuk hipertensi adalah DASH atau Dietary Approaches to Stop Hypertension. Ada empat prinsip utama dalam pola makan DASH, antara lain:

- Tingkatkan asupan nutrisi dari biji-bijian utuh, ikan, unggas, dan kacang-kacangan.
- Perbanyak pula konsumsi buah, sayur, dan produk susu rendah lemak.
- Kurangi garam, makanan dan minuman manis, serta daging merah.
- Kurangi makanan yang tinggi lemak jenuh, kolesterol, dan lemak trans.

3. Kurangi kafein

Memang saat ini pengaruh kafein pada tekanan darah masih diperdebatkan, dipercaya ada senyawa tertentu yang mengakibatkan lonjakan tekanan darah, tapi sifatnya sementara atau permanen para ilmuwan belum berani menyimpulkan secara pasti.

Untuk melihat efek dari kafein, kamu bisa cek tekanan darah setelah mengonsumsi secangkir kopi. Jika tekanan darah kamu meningkat lebih dari 10 poin, berarti kamu memiliki sensitivitas terhadap kafein.

4. Batasi alkohol

Mengonsumsi minuman keras dalam jumlah sedikit sampai sedang bisa membantu menurunkan tekanan darah. Namun jika dikonsumsi dalam jumlah besar justru akan mengakibatkan hipertensi secara permanen.

Selain itu, minuman beralkohol juga berpotensi bertentangan dengan obat antihipertensi, sehingga dapat mengurangi keampuhan dari obat tersebut. Sebaiknya jangan mengonsumsi minuman keras dengan tujuan menurunkan tekanan darah tinggi.

Apapun itu alasannya, minuman keras tetap tidak baik bagi kesehatan jangka panjang. Mengonsumsi minuman keras dapat membuat berat badan meningkat dratis. Seperti kita ketahui bersama obesitas (kegemukan) termasuk salah satu penyebab hipertensi.

5. Menurunkan berat badan

Tekanan darah tinggi akan meningkat seiringan dengan bertambahnya berat badan. Kehilangan berat badan 4.5 Kg dapat membantu mengurangi tekanan darah tinggi yang kamu alami. Secara umum, semakin banyak kamu kehilangan berat badan, maka akan semakin baik untuk menurunkan tekanan darah tinggi.

Selain itu, kamu juga harus memperhatikan ukuran lingkar pinggang. Semakin banyak lemak yang menumpuk di lingkar pinggang, maka akan semakin besar resiko mengidap hipertensi. Baca selengkapnya cara menurunkan berat badan dengan cepat yang sudah saya ulas sebelumnya.

6. Berolahraga secara tertatur

Setidaknya luangkanlah waktu 30-60 menit untuk melakukan olahraga. Aktivitas fisik semacam ini sangat ampuh untuk menurunkan tekanan darah tinggi. Bahkan kamu bisa merasakan efeknya hanya dalam satu minggu saja.

Jika kamu menderita prahipertensi, olahraga ringan dapat membantu mencegah kamu terkena hipertensi. Tak perlu melakukan olahraga berat, cukup luangkan waktu untuk jogging atau sepeda santai 30 menit sehari saja.

7. Hindari produk tembakau dan asap rokok

Menurunkan tekanan darah tinggi sebaiknya dilakukan dengan mulai menghindari produk tembakau, terutama rokok. Tembakau memiliki kandungan nikotin tinggi yang dapat berpotensi meningkatkan tekanan darah sebesar 10 mmHg atau bahkan lebih, tepat satu jam setelah merokok. Ini berarti merokok sepanjang hari kemungkinan dapat membuat tekanan darah kamu terus meningkat.

Tidak hanya rokoknya saja, kamu pun harus menghindari asap rokok. Meski kamu bukan perokok aktif, namun menghirup asap rokok dapat menimbulkan masalah kesehatan serius, mulai dari hipertensi sampai dengan penyakit jantung yang cukup mematikan.

8. Kurangi stres

Stres atau kecemasan berlebihan dapat berpotensi meningkatkan tekanan darah. Mulai sekarang luangkanlah waktu berfikir mengenai apa yang menyebabkan kamu merasa stres, apakah itu pekerjaan, hubungan asmara, keluarga, keuangan, atau lainnya.

Setelah kamu mengetahui penyebab stres, pertimbangkan bagaimana cara menghilangkan stres tersebut. Jika kamu tidak bisa mengatasi semua stres, setidaknya luangkanlah waktu untuk mengatasinya secara sehat. Misalnya seperti liburan, latihan pernapasan, meditasi, yoga, dan lainnya.

9. Dapatkan dukungan lebih dari keluarga dan teman

Dukungan dari luar sangatlah penting agar kamu bisa lebih konsisten dalam menurunkan tekanan darah. Apalagi dukungan itu berasal dari keluarga dan teman dekat.

Secara tak langsung mereka akan berperan mendorong kamu untuk melakukan olahraga, menghindari makanan bersodium tinggi, alkohol, rokok, kafein, dan masih banyak lagi.

Bicaralah kepada mereka mengenai masalah yang sedang kamu alami. Jangan lupa beri tahu mereka juga apa saja bahaya hipertensi bagi kesehatan itu.

10. Gunakan herbal alami

Tips menurunkan tekanan darah tinggi yang terakhir adalah dengan menggunakan obat darah tinggi alami. Dalam memilih obat hipertensi jangan sembarangan, pilihlah yang sudah memiliki nama baik di pasaran. Kamu bisa bertanya ke keluarga, teman, atau dokter untuk mendapatkan rekomendasi terbaik.

Beberapa ahli menyarankan obat hipertensi alami terbaik antara lain seperti bawang putih, mentimun, mengkudu, jeruk nipis, pisang (kaya potasium), daun meniran, belimbing manis, daun seledri, dan lain sebagainya. Konsumsilah obat tradisional tersebut sebelum makan secara rutin 1x sehari.

Untuk memantau tekanan darah kamu, sebaiknya buat jadwal untuk berkonsultasi ke dokter sebulan sekali atau dua bulan sekali. Jangan lupa, mintalah sebuah alat yang bisa digunakan untuk mengukur tekanan darah di rumah tanpa harus bolak-balik ke dokter.

Itulah beberapa cara menurunkan tekanan darah tinggi secara alami yang bisa kamu coba. Apabila ada yang kurang jelas atau ingin berbagi tips lainnya, jangan sungkan untuk menyampaikan di kolom komentar, nanti kita akan bahas bersama-sama.


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