High blood pressure, according to WHO, plays a leading role in the development of diseases of the heart and blood vessels. Among the main factors that experts call detrimental to the circulatory system are physical inactivity, bad habits, excessive salt intake, stress and lack of sleep. And in order to effectively and permanently reduce blood pressure, it is necessary to neutralize each of them. Therefore, estet-portal.com in this article will tell you what foods and lifestyle features will help maintain normal blood pressure and reduce the risk of developing deadly diseases.
How to know if you need to lower your blood pressure
Examination of a patient who comes to a therapist with a complaint of feeling unwell is not complete without measuring blood pressure. This is not surprising, since this indicator is one of the main indicators in assessing the activity of the cardiovascular system.
For each age, the norm of blood pressure is determined, a constant deviation from which may indicate the presence of hypotension, that is, chronically low, or hypertension – chronically elevated blood pressure.
The fluctuation of blood pressure throughout the day can be caused by various factors, including stress, physical activity, nervous tension, etc., and, unlike regular deviations, is normal.
The need to lower blood pressure occurs either with a sharp (in which case it is better to call an ambulance), or with a chronic increase in this indicator – estet-portal.com advice will help you with this about:
- foods to help lower blood pressure;
- lifestyle changes to help lower blood pressure.
What foods will help lower blood pressure
Salt abuse is called one of the main causes of chronic high blood pressure, so hypertensive patients are advised to limit its use. At the same time, a growing body of research suggests that blood pressure can be lowered by maintaining a balance of potassium and sodium in the body.
Studies show that increasing the amount of potassium-rich foods in the diet helps to lower blood pressure, which in turn helps protect against diseases of the cardiovascular system and kidneys.
Lack of potassium in the body – hypokalemia – can be very dangerous. This condition entails not only an increase in blood pressure, but also the appearance of the following symptoms:
- fatigue;
- muscle weakness;
- abdominal pain;
- irregular heartbeats;
- muscle paralysis.
Studies have shown that getting enough potassium in the diet helps lower blood pressure.
To maintain an optimal balance between potassium and sodium in the body, eat the following foods:
- leaf beetroot;
- blueberry;
- avocado;
- spinach;
- cremini mushrooms;
- broccoli;
- brussels sprouts;
- celery;
- romaine lettuce;
- leafy greens;
- tomatoes;
- sweet potato;
- salmon;
- melons;
- bananas;
- oranges;
- apricots.
In addition, pomegranates will be useful for lowering blood pressure, which also protect cells from premature aging. Pomegranate is also rich in polyphenols, tannins, anthocyanins and ellagic acid – antioxidants that reduce the risk of cancer and heart disease.
Several studies have shown that probiotics also help optimize blood sugar and cholesterol levels, thus protecting the cardiovascular system.
It is widely believed that reducing the amount of salt in the diet – the best solution for hypertensive patients. However, do not forget about sugar, which is no less detrimental to the condition of the body: people who consume large amounts of processed sugars increase the risk of developing:
- metabolic syndrome;
- atherosclerosis;
- obesity;
- strokes;
- heart attacks.
Lifestyle changes that help lower blood pressure
Drugs that reduce blood pressure are in some cases simply necessary for hypertensive patients, therefore regular measurement of blood pressure and consultation with a specialist are required. However, there are simple ways that in the long term, in addition to reducing pressure, will help improve the condition of the whole body.
These include:
- breathing techniques – conscious slowing down of breathing, deep inhalations and exhalations help the body relax and slow down the heartbeat, increase the flexibility of blood vessels and, of course, reduce blood pressure;
- relaxation – stress negatively affects the state of the body, provoking chronic production of hormones that eventually lead to heart problems; so try the Emotional Freedom Technique and other relaxation techniques;
- restriction of coffee and alcohol consumption;
- Regular walking and exercise help to effectively reduce blood pressure – 150 or 75 minutes of moderate-intensity exercise (such as walking) and high-intensity exercise, respectively, as well as high-intensity interval training, chosen wisely, will help maintain cardiovascular health;
- healthy weight – achieved through a competent combination of diet and physical activity; Interestingly, even a 5% weight loss will bring huge benefits to your body, including the cardiovascular system.
Read also: Human blood – finely crafted life support system
Even minor lifestyle changes help lower blood pressure in the long term.
Despite the fact that it is possible to reduce blood pressure at home, it is very important for hypertensive patients to follow the recommendations of the doctor and take the prescribed drugs. At the same time, any qualified specialist will tell you that to control pressure, it is very important to monitor the diet and level of physical activity. But for this you do not need to wait for the appearance of health problems – Start taking care of your body today with estet-portal.com.
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