Hypertension is a severe health problem that should be monitored. If you tend to have it triggered, follow these tips to keep your blood pressure under control naturally and thus protect your heart.
According to data from the World Health Organization (WHO), high blood pressure affects one billion people globally. It causes about nine million deaths each year, according to data from the World Health Organization (WHO). Despite the serious health problem that it can cause it is the leading cardiovascular risk factor, it is essential to emphasize that blood pressure control is in our hands. Therefore, if your blood pressure is triggered, and you want to opt for a more natural way to stabilize its levels, discover the advice we offer you in this gallery and improve your health while protecting your heart.
In the first place, it is convenient to measure blood pressure from time to time – in the pharmacy, it can be done – to verify that our blood pressure levels are between 120-129 mmHG the systolic blood pressure (maximum), and between 80 and 84 mmHg the diastolic (minimum), according to the Spanish Heart Foundation (FEC).
Shape your heart
The heart is still just another muscle, and it must also be trained every day. The Heart Foundation recommends carrying out beneficial exercises for hypertension, such as walking, running, cycling, or swimming, between half an hour and an hour a day, with a frequency of three to five days a week. Thus, the heart becomes more robust and can pump blood better, reducing the pressure in the arteries and lowering the blood pressure.
Take charge of stress.
High stress is a bad companion for blood pressure and overall health. When our bodies are always alert, our hearts are racing, and our blood vessels are constricted. Therefore, we must try to control it and not let nerves and anxiety reign in our lives. Practicing meditation or conscious breathing can help in this relaxation process because it lowers the heart rate and, therefore, the blood pressure.
Say goodbye to extra pounds.
People with obesity are two to three times more likely to suffer from hypertension. Also, losing weight is the best way to lower blood pressure since reducing 10 kilos can lead to a drop in systolic pressure of about two points; for example, 140 to 120 mmHg. The best way to lose those extra kilos is to go to a specialist who will provide you with a personalized diet and exercise regularly.
Don’t drink a drop of alcohol.
In addition to all the harmful effects that alcohol has on health, it also directly increases blood pressure. According to experts believe, this active substance in our body produces adrenaline, which constricts blood vessels, causing blood pressure to rise. About 5% to 7% of hypertension cases are related to alcoholism. Although moderate consumption is often advocated, it is best not to take a drop.
Cut in the bud with tobacco.
People who smoke have between two and three times more risk of having a cardiovascular accident than non-smokers since tobacco favors the appearance of thrombi and encourages the accumulation of ‘bad’ cholesterol and reduced good ‘cholesterol. Quitting smoking has immediate positive consequences for blood pressure, as cardiovascular health improves after quitting this harmful habit.
Substitute other seasonings for Salt
The Salt causes fluid retention, which increases blood volume and hence blood pressure. The Spanish Society of Cardiology (SEC) considers it a drug because of the damage it causes and because of how addictive it is. The WHO recommends consumption of fewer than five grams a day if you do not want to go over seasoning foods with spices, such as oregano or rosemary, and stay away from processed foods, since many of them. However, they seem sweet, contain large amounts of Salt.
Also, adopting healthy lifestyle habits can help better control hypertension, and with a few simple daily gestures, you can keep your heart healthy. If you want to avoid or delay the need to take antihypertensive drugs and reduce the risk of cardiovascular disease.