5 ways to control your blood pressure
How to control blood pressure
Blood pressure is the force with which blood pumps from the heart to the arteries. Normal pressure is less than 120/80 mmHg. Is it possible to control your blood pressure without relying on medications? Yes, a healthy lifestyle is essential for managing high blood pressure. In addition to being important for the prevention of high pressures, it reduces drug dependence. If you are diagnosed with high blood pressure or are concerned about risk factors, remember that high blood pressure is manageable. By adopting the lifestyle changes listed below, you can keep your blood pressure under control.
Verify body mass index (BMI)
The body mass index is a degree of your state of health. As long as he is between 18 and 25, he will be fine and charging because his blood pressure is under control. However, if your BMI exceeds 25 or more, this means that you are carrying extra weight and that you are exerting an additional load or pressure on all parts of your body, including your heart.
Start physical activity
If you live a sedentary lifestyle, you have a high risk of having high blood pressure. Do at least 20 to 30 minutes of exercise, physical activity, or walking most days of the week. You may notice the difference between your blood pressure levels a few weeks after a physical activity. If you have prehypertension, regular exercise or physical activity can help you avoid high blood pressure. If you have any health problems, talk to your doctor before starting any exercise program because you may need some limitations.
Losing weight is beneficial because your weight also decreases. If you carry extra weight around your waist, you are at a higher risk of high blood pressure. Therefore, in addition to losing weight, you should also control your waist and, if you are a man, make sure that your waist is less than 36 cm and if you are a woman, make sure that you do not exceed 32 cm.
Prefer healthier food options.
What you eat really matters for your pressure and the health of your heart. Eating low-fat dairy products, fruits, vegetables and whole grains, and avoiding a diet high in fat and cholesterol can help reduce blood pressure. Avoid eating junk foods (foods high in salt, sodium and fat) if you prefer to eat out and include foods high in potassium, such as vegetables, fruits and coconut water. Potassium is good for the heart because it decreases the effects of sodium on blood pressure. Limit your sodium intake to approximately 6 g per day. Packaged foods contain sodium; therefore, in each serving, keep a record of the sodium you are taking. And also keep the amount of sodium you consume each day; This will help you choose foods to eat or avoid. Avoid salt and use herbs and spices to season the food you prepare at home.
Although consuming alcohol in moderation is good for your health, there is more harm than the benefits of alcohol. Drinking too much alcohol beyond two or more drinks per day for men and more than one drink for women is potentially dangerous. Alcohol increases blood pressure at several points. Alcohol, in addition to raising blood pressure, also reduces the effectiveness of antihypertensive medications. If you drink a lot, be careful and stop drinking alone under the supervision of a healthcare professional, he will advise you to reduce it gradually.
By following the healthy lifestyle for the previous heart, you can delay, reduce or avoid high pressures and improve the effectiveness of blood pressure medications. And so, by controlling your pressure, you can reduce the risk of stroke, heart attack, peripheral arterial disease, heart failure and kidney disease. Next steps: Start taking action today and commit to a lifetime commitment. If you love yourself and your loved ones, take action immediately following the information provided in this article.