One in three people in the United States has high blood pressure. Millions of people around the world are at risk for high blood pressure, which puts them at risk for heart disease and stroke.
The “silent killer” who shows no health symptoms requires a number of precautionary measures to protect himself from his ascent; By adopting natural methods?
The risk of high blood pressure is to cause damage to the arteries, heart attacks, strokes, and heart and kidney failure. But we can avoid these risks by making lifestyle changes. The rule is simple, according to cardiologist Dr. Luke Lovin.
“70 percent of high blood pressure cases can be managed with lifestyle modifications and 30 percent with medications. There has to be a balance between the two, because taking medications without following a healthy lifestyle will be of no benefit or efficacy in treating stress.”
But how can you lower blood pressure naturally?
1- Reduce the salt
Reducing the amount of salt consumed is a fundamental rule for reducing high blood pressure. In fact, studies have shown that a low-sodium diet is as effective as one and a half to two blood pressure medications.
The average American consumes 3,500 mg of sodium per day, double the amount recommended by the American Heart Association, which recommends that the amount be no more than 1,500 mg per day, or one teaspoon. Since this recommendation is somewhat challenging, Cleveland suggested that the upper limit should be 2,300 mg.
Sodium is present in many foods, but can be avoided by choosing smart salt substitutes such as potassium chloride. It may take 10 to 14 days to get used to the low-sodium diet, and you’ll start to feel like some foods are too salty.
2- Focus on your sodium intake
Potassium helps lower blood pressure because it helps the kidneys get rid of excess sodium. As you know, low sodium means low blood pressure. Dr. Lovin explains that too much sodium leads to high blood pressure and too little potassium also raises blood pressure.
Consequently, a diet high in fast food, carbohydrates, potatoes and meat contains a small amount of potassium, which contributes to high blood pressure. So try to increase your daily potassium intake (3,500 mg) by eating these foods:
* banana
* tomatoes
* avocados
* carrots
* Grape
* Kiwi
* Beans
* spinach
warning: If you suffer from kidney problems and diseases, be careful not to consume a large amount of potassium, because the kidneys will not be able to get rid of it.
3- Adopt the dash diet
The DASH diet is an effective method for treating high blood pressure. Studies have shown that this diet is among the most important non-medical means of addressing hypertension and reducing it.
The DASH diet is a balanced diet rich in fruits, whole grains and vegetables that can be combined with a low sodium diet. Therefore, it can be useful and beneficial for lowering blood pressure, especially if the person follows a nutritionist to delve into the basics of this diet.
This diet also helps reduce the risk of breast cancer, colorectal cancer and metabolic syndrome and also helps in weight loss.
4- Do physical activity
It’s important to focus on physical activity, especially aerobic exercise, which is effective in lowering blood pressure. Exercise helps blood vessels dilate and contract, which keeps them flexible, as well as increases blood flow.
A 2013 study showed that practicing aerobic exercise for seniors reduced their blood pressure by 3.9% for systolic blood pressure and 4.5% for diastolic blood pressure. These results are good because they are similar to the effectiveness of some blood pressure medications.
People are advised to do moderate-intensity aerobic exercise for at least 30 minutes a day, such as walking, jogging, cycling, or swimming 5-7 days a week, and for at least 150 minutes a week. A person should not be afraid of hypertension during exercise, because the pressure will drop significantly after the end of the exercise.
5- Reduce your alcohol consumption
Drinking alcohol puts you at risk for high blood pressure. And if high blood pressure is diagnosed, alcohol can be one of the main factors responsible for the infection. According to American recommendations, men can drink a maximum of two cups a day and one cup for women. However, some factors play a role in the amount, such as weight, height, health… Therefore, it is recommended that you consult a doctor to determine the appropriate amount for you.
Therefore, reducing alcohol intake to less than one drink per day for women and less than two drinks per day for men can reduce blood pressure by 4 mm Hg.
6- Maintain a healthy weight
Weight gain is associated with the risk of high blood pressure, and shedding a few pounds helps go a long way toward lowering your systolic blood pressure. The fat cells accumulated in the waist area all secrete hormones that increase blood pressure.
Losing weight is not easy, it is a complex task and some lifestyle and medical factors influence it. Therefore, losing weight is one of the most effective lifestyle changes for controlling blood pressure. If you’re overweight or obese, even a small amount of weight loss can help lower your blood pressure. And if you can’t lose weight on your own, don’t hesitate to get help to avoid the risk of developing high blood pressure.
