How To Treat High Blood Pressure
Studies have shown that a healthy diet not only lowers blood pressure but also reduces the risk of developing high blood pressure.
Controlling high blood pressure is “easy” and, if diagnosed in time, does not require medication. By simply changing certain habits, you can lead a healthier, better life. There are three basic pillars to controlling high blood pressure: a healthy diet, exercise, and a comfortable and quiet life.
Below, we will outline useful tips for controlling high blood pressure.
Hypertension research has shown that a healthy diet not only lowers blood pressure but also reduces the risk of developing hypertension.
We follow the following principles when it comes to controlling high blood pressure
- Reduce the intake of sugar.
- Eat more fruits and vegetables.
- Eat more fiber.
- Eat more legumes, grains, nuts, and seeds.
- Reduce saturated fat (animal) and total fat.
- Consume non-fat dairy products.
- Limit alcohol to two drinks per day for men and one drink per day for women.
- Limit salt to no more than 1 tablespoon per day.
- Replace red meat with poultry or fish.
- Avoid canned foods and canned products because they are very high in sodium.
- Avoid soups, bouillon cubes, and instant processed foods, which are usually high in sodium.
- Avoid coffee or switch to decaffeinated coffee.
- Control your consumption of packaged foods as they may contain high levels of sodium as part of a preservative.
- Avoid eating fast foods.
- When dining out, inform people that you have high blood pressure and suggest that dishes use moderate amounts of salt and seasonings that may contain sodium.
- You need to get into the habit of reading product labels, which always include information on sodium content and preservatives used.
- There are many vegetables and condiments that have been shown to help with high blood pressure, including celery, garlic, onions, tomatoes, broccoli, carrots, saffron, oregano, black pepper, fennel, basil, and tarragon.
When you start looking for different ways to manage high blood pressure, it’s a good idea to start a good exercise program. It is important to maintain your weight if you are in the right range, but if you are overweight or obese, it is important to lose weight.
Scientific studies have shown that aerobic exercise can be very beneficial for people who want to control high blood pressure.
Here are a few good options.
- Riding a stationary bike
- Jogging or running, if your doctor recommends it.
Just 30 minutes a day, a few days a week can give you good results.
Studies have shown that good relaxation techniques and meditation routines can be helpful in controlling high blood pressure. In addition, these studies have shown that with very successful stress management, some patients are able to reduce the medications they are taking to control their high blood pressure. Practicing these techniques for just 15 to 20 minutes a day can help reduce dependence on certain medications. Meditation, deep breathing and prayer may also be good options.
By maintaining these three pillars, the goal of controlling high blood pressure is quite achievable. However, you must remember that your current disease must be reviewed by your doctor.
Prevention of hypertension is a fundamental and very important process because hypertension is a very dangerous and silent disease. Therefore, its prevention should be everyone’s responsibility, thus avoiding complications that can worsen health conditions and even lead to death.
Avoiding hypertension is one of the biggest problems of modern society. This is due to the fast pace of life, busy obligations (which cause inevitable stress), poor nutrition, and the sedentary lifestyle that most people have become accustomed to. Generally, hypertension is considered high when the highest level is above 15 and the lowest level is above 9.
To avoid unnecessary risk, or to avoid being at risk, all older adults and those at high risk for hypertension should have their blood pressure measured two to three times a year. It is important to note that men are statistically more likely to develop hypertension and that hypertension is more common in the elderly than in younger people.
In addition, people with a family history of hypertension are more likely to develop hypertension. High blood pressure can have very serious health effects, including atherosclerosis. High blood pressure hardens the arteries and causes circulatory problems that often damage vital organs.
If high blood pressure is not controlled, other effects include:
- Heart attacks
- Brain infarction
- Poor eyesight
- Angina pectoris lung
- Kidney damage