Hypertension - what is it?
Natural remedies to lower blood pressure
Exercise is one of the good habits that help lower high blood pressure. A regular training helps make the heart stronger and more efficient at pumping blood, which lowers the pressure in the arteries. It is shown how 150 minutes of moderate exercise, like a walk, or 75 minutes of intense exercise, such as running, spinning, aerobic activities per week can help lower blood pressure and improve heart health. In summary, walking for as little as 30 minutes a day can help lower blood pressure.
Cut back on sodium
Salt intake is often too high. This is largely due to the processed and prepared foods that make up the Western diet. Many studies have linked high salt intake with hypertension and cardiac events, including heart attacks and strokes. If you have constant high blood pressure, it is worth reducing your sodium intake to see if it makes a difference. Replace processed foods with fresh ones and season with herbs and spices rather than with salt.
Cut down on alcohol, caffeine, and avoid smoking
- AlcolDrinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of hypertension cases worldwide.While some research has suggested that low to moderate amounts of alcohol (such as the classic glass of red wine with meals) may protect the heart, such benefits may be compensated for by adverse effects, such as increased blood pressure.
- Smoke. Cigarette smoking constitutes a strong risk factor for the onset of heart disease. Each puff of cigarette smoke causes a slight temporary increase in blood pressure. The chemicals in the tobacco they are also known for damage blood vessels.
- Caffeine. A cup of coffee can provoke one instant boost of pressure levels. Caffeine, if taken in excessive doses, causes a sudden rise in blood pressure.
Eat foods rich in potassium, calcium and magnesium
ll potassium it is an essential mineral for the proper functioning of the body. Help the body a get rid of sodium and reduces the pressure on blood vessels. To get better balance between potassium and sodium in your diet, the intake of fresh and whole, unrefined or processed foods is recommended
Foods particularly rich in potassium include:
- vegetables, especially green leafy vegetables, tomatoes, potatoes, and sweet potatoes
- fruits, including melons, bananas, avocados, oranges and apricots
- dairy products, such as milk and yogurt
- tuna and salmon
- nuts and seeds
- beans
People with a low intake of football they often have high blood pressure. Although calcium supplements have not been conclusively shown to lower blood pressure, diets rich in calcium appear to provide satisfactory results on blood pressure levels. For most adults, the calcium recommendation is 1.000 milligrams (mg) per day. For women over 50 and men over 70, it is 1.200 mg per day.
Foods that are particularly high in calcium include:
- dairy product,
- cabbage
- green leafy vegetables,
- beans,
- sardine
- tofu.
Il magnesium is an important mineral that helps i blood vessels to relax. Although magnesium deficiency is quite rare, some studies have suggested that insufficient magnesium intake is linked to hypertension.
Foods particularly rich in magnesium include:
- vegetables such as chard, artichokes and spinach,
- nuts such as walnuts, almonds, cashews, peanuts, pistachios and hazelnuts
- dairy product,
- legumes,
- chicken,
- Whole grains.
Eat dark chocolate
Small amounts of dark chocolate could help heart health, and help lower blood pressure. This is because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause the dilation of blood vessels. For stronger effects, use cocoa powder not alkalized, which is particularly rich in flavonoids and has no added sugars.
Limit refined sugars and carbohydrates
Not just sugar, but all refined carbohydrates, such as those found in white flour, quickly convert to blood sugar and can cause ailments. The low-carb diets they can also help lower blood pressure. A study of people undergoing therapy with statins found that those who followed a 6-week low-carb diet saw greater improvement in blood pressure insulin sensitivity, and the microvascular function, compared to people who have not limited i carbohydrates. Pay attention to the calories of foods and drinks highlighted on the label.
Anti hypertensive berries
Berries are rich in polyphenols, natural plant compounds that are good for the heart. Polyphenols can reduce the risk of stroke, heart disease and diabetes, as well as improving blood pressure, insulin resistance andsystemic inflammation.
Learn to manage stress against hypertension
Stress is a key factor in hypertension. When the stressful condition is constant and chronic, the body is in a fight or flight mode. On a physical level, this translates to one increased heart rate e constricted blood vessels. Stress also often leads to behaviors with negative effects on psychophysical health, such as drinking alcohol or eating unhealthy food that can negatively affect blood pressure.
Meditation and breathing
While these two behaviors may also fall under "stress reduction techniques," meditation and deep breathing deserve specific mention. Both meditation and deep breathing can activate the parasympathetic nervous system. This system is activated when the body relaxes, slowing the heart rate and lowering blood pressure. Deep breathing techniques can also be effective: do six deep breaths in 30 seconds, in a relaxed and seated position, helps to lower blood pressure
