4 good habits that help lower blood pressure
The treatment and prevention of hypertension cannot be separated from any good habits concerning lifestyle and nutrition. Let’s see what are the good habits that help lower blood pressure.
More and more peoples are suffer from high blood pressure; it is often thought that the problem affects only people of a certain age, but, if it is true that the spread of the disorder increases with increasing age, hypertension in young people is more frequent than is commonly thought.
At the base of any high blood pressure treatment strategy, there are some measures concerning lifestyle and diet; natural remedies, therefore, which are able to act positively on blood pressure values both in terms of prevention and actual therapy.
Healthy habits to lower blood pressure
1) Active lifestyle
Sedentary lifestyle favors hypertension and other cardiovascular risk factors. To lower the pressure, it is therefore necessary to lead an active lifestyle. Obviously, the type of physical activity must be suitable for age and general health. Healthy young people will be able to choose between different types of sports; in any case, you can start with 15/20 minutes of brisk walking, at least three times a week.
Active lifestyle also means seeking every excuse to move. Often those who are not used to playing sports complain that they don’t have the time to practice it; but it is not necessary to attend a gym, doing physical activity also means going up and down stairs instead of taking the elevator; park the car not too close to the workplace to walk a piece of the road every day ; to do house cleaning and so on. Movement, any type of movement appropriate to your health conditions, will help to lower blood pressure and, in general, to remove cardiovascular risk factors.
2) Proper nutrition
When it comes to natural remedies for high blood pressure, it is necessary to emphasize how proper nutrition helps both prevent and treat high blood pressure.
A diet for hypertension is: Low in sodium and therefore in salt. Less salt in the diet means limiting the consumption of all foods that have a lot of it: sausages, cheeses, ready-made dishes … Also several cereals and other packaged products for breakfast contain salt; therefore it is essential to always read the labels. It is also important to reduce the salt added to the dishes that are prepared at home.
Rich in fruit and vegetables. The food strategy that helps fight hypertension is called DASH (Dietary Approaches to Stop Hypertension) and provides a diet rich in plant foods and low in animal fats, alcohol and sugars.
3) Find the right weight
Being overweight promotes an increase in blood pressure. In reality, it is not only the weight itself that makes the difference, but also the distribution of fat; the most dangerous is the one around the abdomen. The so-called central obesity, in fact, is considered in itself a cardiovascular risk factor and favors the appearance of other risk factors such as high cholesterol and, in fact, hypertension.
Reducing the waistline and losing weight, trying to bring the values back to normal, is not only an aesthetic fact, but an important health issue.
4) Eliminate alcohol and smoke
A glass of red wine for lunch or dinner, if health conditions permit, does not hurt; indeed, according to several clinical studies, it appears to be beneficial to heart and vessel health. The excess of alcohol, however, is harmful to the whole organism and does not help to lower the pressure.
Smoking should be avoided completely, by everyone, but especially by those suffering from high blood pressure and other cardiovascular risk factors. Therefore, if you are a smoker, the first natural remedy to lower blood pressure is to quit smoking.
In many cases, resorting to these remedies is sufficient to lower the pressure. Those suffering from high blood pressure must however always contact their doctor, who will provide advice suitable for the specific case and will monitor blood pressure over time.
For this purpose, it may also be useful to keep a blood pressure diary in which you can record your blood pressure values day by day.
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