About 20% of people suffering from high blood pressure. About half of the patients die due to cardiovascular diseases such as heart attack or stroke due to high blood pressure. If you follow these tips, the risk of hypertension will be much lower, writes med2.
Read to the end to get the most useful information.
1. exercise
Physical activity is very good for human health and his mood. Therefore, it is important to include them in their lives. At least you have to walk more. It is believed that even a half-hour walk a day can significantly reduce the risk of hypertension. The fact is that while the muscles lose energy, causing the stimulation of blood circulation and normalize blood pressure.
Numerous studies have shown that, thanks to a walk in the fresh air, you can neutralize the damage caused by vessels of the legs health for six-hour sitting. In addition, it allows you to clear the blood of harmful fats, reduce cholesterol, improve your mood, help to combat apathy and melancholy.
Note that the benefits are all kinds of loads, but the most useful in the prevention of high blood pressure are considered to be running, gymnastics, tennis, skiing, cycling, dancing, swimming, Nordic walking. It is noteworthy that such therapy is much more useful than drugs that are aimed at lowering blood pressure.
2. Bring the weight back to normal
One of the main risk factors for hypertension is overweight, so it is logical that we should get rid of it. So you can bring your blood pressure to normal. It is worth noting that most prone to the risk of hypertension after the 35 men and women after 45 years. But at this age, and the risk of excess weight, high blood pressure is especially dangerous for people with abdominal obesity. This is due to a violation of fat metabolism, high cholesterol levels, a lot of carbohydrates.
Due to the large amount of fat around the waist increases the risk of developing pre-diabetes, and then of diabetes. Most often this is due to harmful eating habits acquired in 30-40 years. In this regard, the fight against obesity must begin with the youth.
3. eat right
A proper diet can help in the achievement of the previous council. After all, a balanced diet is a guarantee that the weight will come back to normal, the amount of fat in the body will decrease, authorities will be much easier to work with. Be sure to eat breakfast there last day no later than 2-3 hours before bedtime, and during the day there are small portions five to six times. In the human diet, which wants to prevent the development of hypertension, should be more fruit and vegetables, less red meat, salt, fatty, fried and highly acute.
4. To reduce the amount of salt
Sodium chloride in the salt is very necessary to the body. But its excessive consumption can cause serious health problems, including increased risk of developing hypertension. So avoid consuming too salty foods and remember that salt contains literally everywhere - sausages, prepared food, fast food, salads, canned food and so on. Salt is able to delay fluid in the body and increase the burden on the heart and blood vessels. As a result of developing high blood pressure increases the risk of stroke and heart attack.
5. Say "no" to stress
When stress in the body to release the hormone cortisol adrenal glands. It is needed for blood pressure control. But too often stress this can cause problems with the kidneys, lead to hypertension. Therefore, you should learn to relax, not to work so hard on the ears, regularly go on vacation, travel more and periodically change the situation. Be sure to be distracted from their problems, meet friends and be always positive.
6. Keep an eye on your pressure
If you are at risk, for example, when your relatives suffered from hypertension, it is a necessary condition. To do this, you must buy a tonometer. Also keep an eye on the whole of the health status of the survey is held annually at the therapist and tell him about the tendency to increased pressure. This is especially important for people over 30 years.
7. Get a useful habit
Useful habits mean giving up smoking, alcohol as a factor in the development of high blood pressure. You should also walk more. For example, instead of the personal and public transport is better to get to work on "his own two feet." In general, all of these tips will allow you to reduce the risk of high blood pressure.
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