It is possible to combat the rise in blood pressure if the following recommendations are followed.
However, one of the most common conditions is hypertension. Lowering blood pressure is a widespread concern, and there are different ways to achieve it. This article explains everything there is to know about it.
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Lower blood pressure: 10 ways to achieve it
People suffering from hypertension can resort to different advice . Lowering blood pressure is not easy right off the bat, but there are ways to achieve it in the medium and long term.
These are different guidelines that must be incorporated as part of our lives. Establishing good habits is essential to combat this health problem, although perhaps avoiding bad habits is even more important.
1. Avoid eating processed food products
To lower blood pressure it is very important to avoid consuming processed products . The food industry produces a wide variety of food products such as cookies, sauces, cereals, buns, creams, etc.
These products tend to be made up of many unhealthy ingredients, such as palm oil, sugar or refined flour.
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2. Eat real food
Real foods are those that guarantee an optimal state . Obviously this goes beyond the fact of suffering from hypertension, and thanks to this simple guideline many health problems can be avoided.
By real foods are known vegetables, fruits, legumes, meat, fish, nuts, seeds, etc. Most processed products are not healthy (with the exception of some such as olive oil), and it is advisable not to eat anything that contains more than 4 ingredients.
3. Eat without salt
Salt is also another common ingredient in food products . It is found in many of them, but you also have to be careful not to add salt to the food you prepare at home.
Salt is very problematic for people who have hypertension. In addition, consuming salt on a regular basis makes lowering blood pressure an almost impossible goal.
4. No smoking
Tobacco smoke is very harmful for those with hypertension . Smoking increases catecholamines, substances that reduce the diameter of blood vessels by causing vasoconstriction.
If you quit tobacco, it is much easier to control and lower your blood pressure, although doing so too late can be more difficult to achieve. Quitting tobacco is one of the best health decisions you can make.
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5. Exercise
Exercising is very positive for health . There are many people who try to apply the above points but ignore everything that physical exercise can contribute to take care of the body.
Just half an hour of walking or light exercise 3 times a week is a success for many people and their health. It is not necessary to have to sweat and sacrifice a lot, a little exercise is enough to feel better and take care of yourself.
6. Do not drink coffee
Many people do not realize that coffee prevents lowering blood pressure . This drink causes the blood vessels to contract, or rather, it prevents some substances responsible for opening them from performing their function.
Having a coffee the day may be acceptable in some cases, but keep in mind that having more than one or skipping all the advice in this article can be very counterproductive.
7. Meditate
Meditation has been scientifically proven to help lower blood pressure . Many times the cause of having hypertension is anxiety and stress, and meditation is very effective in combating them.
This ancient practice allows thoughts to flow, avoiding obsessing and somatizing. Hatha yoga is also highly recommended, an activity that is responsible for working both the body and the mind.
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8. Eat light
Large meals can affect blood pressure . Cooking simply and lightly, on the other hand, allows the body to digest food better, so we demand less of it.
Thus, avoiding stews, boiled or fried foods is also very important to control cardiovascular health. To help the body lower blood pressure, it is much better to eat boiled, steamed or grilled foods.
9. Regulate fat intake
Fats are very important nutrients for the body, but you have to control their consumption . There are people who have a high proportion of fats in the blood, so the atherogenic index can be high.
This means that HDL cholesterol and triglycerides can stick to the walls of blood vessels and cause atherosclerotic plaque. In addition, we must categorically avoid trans fats, a product of the manufacturing processes of the food industry.
10. Control medication
Some medications can raise blood pressure . This is one of the side effects that some drugs can cause, so it is pertinent to read the prospectus if you are taking medication.
However, a slight rise in blood pressure may be preferable to a major problem. Some drugs act very effectively against serious ailments, so in some cases this side effect should be perceived as less relevant.
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Bibliographic references
- Calhoun, D.A., Jones, D., Textor, S., et al. (2008). Resistant hypertension: diagnosis, evaluation, and treatment. A scientific statement from the American Heart Association Professional Education Committee of the Council for High Blood Pressure Research. Hypertension, 51 (6), 1403-1419.
- Diao, D., Wright, J.M., Cundiff, D.K. y Gueyffier, F. (2012). Pharmacotherapy for mild hypertension. The Cochrane Database of Systematic Reviews, 8 (8), CD006742.
- Lackland, D.T. y Weber, M.A. (2015). Global burden of cardiovascular disease and stroke: hypertension at the core. The Canadian Journal of Cardiology, 31 (5), 569–571.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.