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Cairo – Samia Sayed – Hypertension is a chronic and dangerous disease and many may not know they have it, but its effects on your body can threaten your life over time if it is not detected and treated, as it increases the risk of disease heart attacks and strokes, and why diet and lifestyle factors play a role in blood pressure control. We provide nutritional advice for patients with hypertension, according to the “healthcentral” Web site.
As your weight increases, your blood pressure may also increase. Being overweight or obese (with a body mass index greater than 25 or 30, respectively) increases your risk of developing high blood pressure.
Numerous research studies show that the DASH diet can lower blood pressure in as little as 2 weeks, and over time, systolic blood pressure (the top number) can drop by as much as 14 points. In addition to its ability to lower blood pressure, it provides additional health benefits including prevention of osteoporosis, cancer, heart disease, stroke and diabetes.
The DASH diet focuses on vegetables, fruits, and low-fat dairy products and is primarily a plant-based diet that includes moderate amounts of whole grains, fish, poultry, and nuts.
3- Read the nutritional labels
Following a low-sodium diet means paying attention to more than just table salt: Sodium is a commonly used food preservative, so packaged foods can be high in sodium.
If you have high blood pressure, experts recommend consuming no more than 1,500 mg of sodium per day to control blood pressure, and watch out for hidden sodium in foods like: processed foods and restaurant foods, so stick to fresh produce and meats that contain little or no salt Does not contain salt in its natural state.
There are many benefits to physical activity, including its ability to lower blood pressure and reduce the risk of heart disease. People who are physically active are less likely to develop high blood pressure than people who are inactive.
Experts recommend at least 150 minutes (or 30 minutes, five days a week) of moderate-intensity aerobic exercise each week.
Even light activities (such as climbing stairs, gardening, and brisk walking during your lunch break) can help reduce your risk of illness.
5- Don’t smoke The nicotine in cigarette smoke increases blood pressure and heart rate. It narrows arteries and hardens their walls, making blood more likely to clot, which puts you at a higher risk of heart attack or stroke.
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