Blood pressure is the power of blood pumped from the heart into the arteries. Normal blood pressure is less than 120/80 mm Hg. When the arterial pressure is high, the blood passes through the artery more strongly. This will increase the pressure of the delicate tissue in the artery and damage the blood vessels.
Hypertension or high blood pressure affects about half of adult adults. This condition is called a “silent killer”, because it usually does not cause symptoms until the heart is seriously injured. Since most people do not have obvious symptoms, they do not know that they have high blood pressure.
1. Start the action
Exercise from 30 to 60 minutes a day is an important part of a healthy life. In addition to lowering blood pressure, regular physical activity also benefits your mood, strength and balance, and also reduces the risk of developing diabetes and other heart diseases. If you are not active for a certain period of time, discuss safe practices with your doctor. Start slowly, then gradually increase the speed and frequency of your workouts.
Not a fan of the gym? Exercise outside. A trip on a hike, jogging or swimming can still win. It’s important to move! The AHA also recommends at least two muscle strengthening exercises per week. You can try weightlifting, doing push-ups or other exercises that help build muscle.
2. Follow the DASH diet
After a dietary approach, to stop a high-pressure diet (DASH), you can lower your blood pressure to a systolic pressure of up to 10 mm Hg. Art. The DASH diet includes:
- Eat fruits, vegetables and whole grains
- Eat low-fat dairy products, lean meat, fish and nuts
- Eliminate foods high in saturated fats, such as processed foods, whole milk dairy products and fatty meat
It also helps to reduce the amount of desserts and sugary drinks, such as sodas and fruit drinks.
3. Put the salt shaker
Minimizing sodium intake is critical to lowering blood pressure. In some people, when you consume too much sodium, your body starts to hold liquids, causing a sharp increase in blood pressure. AHA recommends limiting sodium intake between 1500 milligrams (mg) and 2 300 milligrams per day. This is more than half a teaspoon of salt.
To reduce sodium in your diet, do not add salt to your food. One teaspoon of salt contains 2300 milligrams of sodium! Use herbs and spices to add flavor. When it comes to high sodium, salt is not the only culprit. Processed products are also usually loaded with sodium. Be sure to read the food label and, if possible, select a substitute with a low sodium content.
4. Lose excess weight
Weight and blood pressure go hand in hand. According to the Mayo Clinic, a weight loss of 10 pounds (4.5 kg) can help lower blood pressure. This is not just a matter of scale. Observing your waistline is also critical to controlling your blood pressure. Extra fat at the waist, called visceral fat, is a concern, as it tends to surround various abdominal organs. This can lead to serious health problems, including high blood pressure. In general, the male waistline should be less than 40 inches. The goal of women should be less than 35 inches.
5. Nicotine dependence
At the end, each cigarette you smoke temporarily increases blood pressure for several minutes. If you are a heavy smoker, your blood pressure may continue to rise for a longer period of time. Smoking in patients with essential hypertension carries a greater risk of developing dangerous hypertension, heart attacks and strokes. Even passive smoking can increase the risk of high blood pressure and heart disease.
In addition to providing many other health benefits, quitting can help your blood pressure return to normal. Visit the smoking cessation centers today to take action to quit smoking.