IN Previous stories about heart failure, we talked about what this most heart failure can be controlled only in the hospital. usually it did not work, and gradually gets worse at home.
One of the causes of heart failure - a high blood pressure (HELL). Over a lifetime, it will be elevated in about every third person. The reasons for this can not be. Just out of luck. But if we want to maintain control over your life, you can do something with AD. And better to start before a diagnosis of hypertension.
Here is a list of rules to prevent the increase in blood pressure:
- Eat foods that inhibit the increase in blood pressure;
- Maintain a healthy weight;
- Stay physically active;
- Do not smoke;
- Limit alcohol.
Nutrition
Eat less salt. Sodium salt pulls the water and makes vessels spasm. From this increases blood pressure. Often eat fresh vegetables and fruits. They are by nature low in sodium.
You can take the frozen fruits and vegetables. They are almost indistinguishable from fresh.
But with canned food banks need to be more careful. There often add extra salt. You can wash your canned vegetables or soak them in water. Thus washed excess salt.
Less eat foods high in sodium content. These include:
- Treated (processed food). This is all kinds of meats, sausages, sausages;
- All sorts of olives, pickles and all of them like;
- Salad dressings and mayonnaise;
- Cheese;
- Bread baking normal (there are a lot of salt);
Replace salt in the seasoning and spices.
Be careful with mixtures of spices and herbs! Manufacturers usually added to salt and flavor enhancers. If this is monosodium glutamate, is it the same sodium
Try garlic or onion powder. Just do not garlic salt, namely powder.
Add to salads with vinegar and oil. Sprinkle dish with fresh or dried herbs.
Remove the salt shaker from the table.
Ask your doctor about medications that can be sodium. Only today explained to the subscriber that soda can be drunk as an antacid, but there is too much sodium.
Be careful with water softeners water filters at home. They are added to the filtered water high in sodium.
normal weight
The higher the weight, the higher the blood pressure.
Exercise stress
would suffice 30 minutes per day of brisk walking 5 or more days a week.
Quit smoking
Nicotine raises blood pressure. Do not start smoking, if you do not smoke, and quit smoking, if you smoke.
Limit alcohol
Men are not allowed to drink no more than two American drink per day, and women - no more than one. One drink - a 350ml beer, wine or 150 ml of 40 vodka.
In the past year, new research on this topic. It was found that if men drink no 14 and 7 Drink a week, live longer. It was literally a lifetime.
This year, there are rumors that a safe dose of alcohol does not happen.
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Read my articles on related topics:
Reduced permissible for men serving alcohol
The story about the gravity and hypertension
