One in three people in the United States has high blood pressure. Millions of people around the world are at risk of high blood pressure, which puts them at risk of heart disease and stroke.
The “silent killer” that does not show any health symptoms requires a number of precautionary measures to protect oneself from its rise; By adopting natural methods?
The risk of high pressure is to cause damage to the arteries, heart attacks, strokes, and heart and kidney failure. But we can avoid these risks by modifying the lifestyle. The rule is simple, according to cardiologist Dr. Luke Lovin.
“70 percent of high blood pressure cases can be managed by lifestyle modification, and 30 percent by medication. There must be a balance between the two, because taking medications without following a healthy lifestyle will not be of any benefit or effectiveness in treating stress.”
But how can blood pressure be lowered naturally?
1- Reducing salt
Reducing the amount of salt consumed is a basic 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, twice the amount recommended by the American Heart Association, which recommends that the amount not exceed 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 it can be avoided by choosing smart salt substitutes such as potassium chloride. It may take between 10 to 14 days to get used to the low-sodium diet, and you will start tasting some foods as too salty.
2- Focus on sodium intake
Potassium helps lower blood pressure because it helps the kidneys get rid of excess sodium. As it has become known, a low level of sodium means a low level of blood pressure. Dr. Lovin explains that too much sodium leads to high blood pressure, and too little potassium also raises blood pressure.
Accordingly, a diet rich in fast food, carbohydrates, potatoes and meat contains a small amount of potassium, which contributes to high pressure. So try to increase your daily potassium intake (3,500 mg) by eating these foods:
* the banana
* tomatoes
* avocado
* carrots
* Grapefruit
* 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 to deal with high blood pressure and reduce 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 helpful and beneficial in lowering blood pressure, especially if the person follows a nutritionist to delve deeper into the basics of this diet.
This diet also helps reduce the risk of breast cancer, colorectal cancer, and metabolic syndrome. It also helps in losing weight as well.
4- Doing physical activity
It is important to focus on physical activity, especially aerobic exercise, which is effective in lowering blood pressure. Exercise helps the vessels dilate and contract, which keeps them flexible, in addition to increasing blood flow.
A 2013 study showed that the practice of aerobic exercise for the elderly reduced their blood pressure by 3.9 percent for systolic pressure, and by 4.5 percent for diastolic 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 high blood pressure during exercise, because the pressure will drop significantly after the end of the exercise.
5- Limit alcohol consumption
Drinking alcohol puts you at risk of high blood pressure. And if diagnosed with high blood pressure, alcohol may be one of the main factors responsible for the infection. According to American recommendations, men can drink a maximum of two cups per day, and one cup for women. However, some factors play a role in the amount, such as weight, height, health… Therefore, it is recommended to consult a healthcare provider to determine the appropriate amount for you.
Therefore, reducing alcohol intake to less than one drink a day for women and less than two drinks a day for men may reduce blood pressure by 4 mm Hg.
6- Maintain a healthy weight
Weight gain is associated with the risk of high blood pressure, and losing a few kilograms helps to go a long way in reducing systolic blood pressure. The fat cells accumulated in the waist area secrete all the hormones that raise blood pressure.
It is not easy to lose weight, it is a complex task, and some medical and lifestyle factors affect it. Thus, losing weight is one of the most effective lifestyle changes for controlling blood pressure. If you are overweight or obese, even a small amount of weight loss may help lower your blood pressure. And if you do not succeed in losing weight on your own, do not hesitate to seek help to avoid the risk of developing high blood pressure.