Ten Ways to Reduce High Blood Pressure
Some consider hypertension to be the disease of the century. This phenomenon would affect no less than 60 million North Americans and could become, from 2020, the main cause of death on the planet. However, it is possible to reduce your blood pressure with simple actions that are beneficial for your health.
FOOD
1. Fat
By changing your diet, you can lower your blood pressure. Limit the consumption of red meats, sugar, and foods high in animal fats. Instead, opt for a diet based on fruits and vegetables, white meats, fish, whole grains, and nuts. You will get permanent results.
2. Salt
Limit daily salt intake. This condiment promotes hypertension. Do not put a salt shaker on the table, but also be aware that salt is present in many foods, including preserves, many slices of cheese, mustard, and dry cakes, among others. Double-check the labeling of the products you consume. There you will find information on the salt content of the foods you enjoy.
3. Potassium
Bananas, broccoli, asparagus, spinach, and legumes are high in potassium. However, potassium is essential for muscle contractions, including those of the heart muscle. In addition, this element is also said to reduce the risk of stroke. Think about it when you go to the market.
Daily
4. Blood pressure monitor
Blood pressure is unstable. Your daily activities, your emotional state, and your surroundings can affect your blood pressure. By using a quality blood pressure monitor, you will be able to determine the times and take the Vital flow supplement of the day when it is highest. In addition, many people are stressed when they go to the doctor. The data then obtained by the health professional may be distorted.
5. Exercises
Get moving! Walk for at least thirty minutes a day. Cycle or swim a few times a week. Physical exercise makes blood vessels flexible. Your blood pressure will drop significantly and you will be able to reduce your medication.
6. Coffee and tea
Moderate your coffee and tea intake. Caffeine works to stimulate brain activity and blood pressure. Some studies prove it, others contradict this assertion. So be careful and limit your coffee and tea intake to two cups a day. You will be all the better for it.
BAD HABITS
7. Tobacco
Quitting smoking will also help lower your blood pressure. From your first puff, your blood vessels constrict. Your pressure is increasing. This phenomenon continues for several tens of minutes after turning off your butt. If you have high blood pressure, smoking cessation is an important step in improving your fitness and health.
8. Alcohol
At the same time, you will need to reduce your consumption of alcoholic beverages. Certainly, one to two drinks a day for women and three drinks for men have a beneficial effect on the heart and arteries. However, if you consume more of it, your blood pressure will increase. In addition, alcohol interferes with medications prescribed to relieve hypertension.
9. Sleep
The human body needs sleep to function well. Repeatedly shortening your nights, due to your work or your nightly drinkings, you risk increasing your blood pressure. Although needs vary from person to person, and from one period of life to another, every human being needs seven to eight hours of sleep per day. Plus, you'll rest your body and be more alert for work or play.
10. Weight
Control your weight. Every kilo less reduces the risk of blood pressure and, in turn, the medication needed to limit hypertension. Three or four kilos can therefore make all the difference. Obese people will need to make an extra effort to achieve a healthy weight.
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