to reduce

High blood pressure is called the “silent killer” because there is no symptom for it that appears on the affected person, and there is no way to avoid the disadvantages of this killer except through early detection of pressure that may lead to heart attacks, strokes and kidney failure, especially if the patient does not take the initiative to treat himself .

High blood pressure is also the main factor for cardiovascular disease, as well as a major cause of premature death.

On the other hand, the diet is a basic rule and an essential step for preventing high blood pressure and even for treatment.

Certain lifestyle changes can help reduce the risk of high blood pressure and improve overall health.

In this regard, nutritionist Dalia Harb told An-Nahar that a healthy lifestyle and diet play an important role in maintaining and controlling blood pressure, and thus in reducing the risk of heart disease. But the danger of high pressure lies in causing damage to the arteries, heart attacks, strokes, and heart and kidney failure.

However, we can avoid these risks by modifying the lifestyle. The rule is simple, here are some tips that help lower blood pressure:

• Reducing salt intake

Excessive intake of white salt and hidden salt in some foods is a major cause of high blood pressure. According to the recommendations of the World Health Organization, the body needs about five grams of sodium or salt per day.

Did you know that most of the food you eat contains hidden sodium?

These tricks can help you reduce your salt intake:

* Measure salt before adding it to food. Don’t put salt on the table.

* Reduce your consumption of snacks and salty foods, such as pickles and potato chips.

* Choose foods and products with low sodium content. Read nutrition labels, compare, and buy foods lower in sodium and salt.

* Be careful about the ingredients you use to prepare the dish. Condiments such as bicarbonate of soda, sauces, ketchup, and processed cheese contain salt.

* Use lemon, mustard, garlic and spices to enhance the flavor of your food. This way you won’t feel the need to add more salt.

• Adopting the DASH DIET

To stop high blood pressure, adopt the DASH diet, a diet rich in fruits, vegetables, whole grains, protein, and low-fat dairy products, and low in sodium, saturated fat, total fat, and cholesterol.

Scientific studies have shown that the DASH diet lowers blood pressure and reduces the risk of high blood pressure and heart disease. So I recommend consuming more fruits and vegetables each day, choosing whole grains over refined grains, and high-protein sources such as poultry, fish, beans, and nuts.

• Maintain your healthy weight

Some studies have shown that obesity is the first and main factor in high blood pressure. To maintain a healthy weight, regular exercise and a balanced diet are recommended to lower blood pressure. With the help of a dietitian, choose a healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein and rich in healthy fats.

• Exercise regularly

Regular exercise can also help lower blood pressure. Therefore, I recommend exercising for at least 150 minutes, including moderate-intensity exercises, per week. Including strength training can help increase muscle mass and increase metabolism.

• Limit alcohol consumption and quit smoking

Excessive consumption of alcohol and smoking can increase blood pressure and increase the risk of developing high blood pressure, according to medical and scientific research.

• Control stress

Stress can cause a temporary rise in blood pressure, and chronic stress can lead to high blood pressure. To reduce stress, I recommend practicing relaxation techniques such as deep breathing exercises, meditation, or yoga. Regular exercise and 8 hours of sleep also help manage stress levels.

Foods that lower blood pressure

What foods help people with high blood pressure lower their blood pressure?

1. Yogurt or yogurt

A recent study showed that yogurt may help people with high blood pressure lower their blood pressure, due to its high content of calcium, potassium and magnesium, all of which are known to help control blood pressure.

2. fatty fish

Salmon, mackerel, and sardines are fatty fish that help lower high blood pressure because they are rich in omega-3 fatty acids, which raise healthy cholesterol in the blood and lower bad cholesterol. It may lower blood pressure levels by reducing inflammation and bad cholesterol.

3. beetroot

Red beet contains nitrates that help relax blood vessels and reduce blood pressure.

٤. berries

Cranberry contains anthocyanins and antioxidant polyphenols. One scientific study indicates that anthocyanins reduce blood pressure in people with high blood pressure.

5. dark chocolate

Due to the abundance of antioxidants and polyphenols in them, they can help lower high blood pressure. But choose dark chocolate that contains at least 70 percent cocoa.

6. Leafy vegetables

It contains nitrates that lower blood pressure, as I mentioned earlier.

7. Whole grains

Beta-glucan, a type of fiber found in oats and other whole grains, has been shown to reduce blood pressure

8. olive oil

Contains plant compounds that provide anti-inflammatory and antioxidant properties and are known to reduce blood pressure, including heart disease.

9. garlic

It contains allicin, which promotes healthy blood vessels due to its antioxidant and anti-inflammatory properties, which contribute to blood pressure control.