How to lower blood pressure without medication
The hypertension (either high blood pressure) is a condition that can cause serious health problems.
Among other things, it significantly increases the risk of suffering heart disease, stroke Y nephropathies.
On the subject, the World Health Organization (WHO) estimates that the 46% of adults with hypertension do not know who suffer from it; while only one in five hypertensive adults manage to control the problem.
What is hypertension and what causes it
The blood pressure It is the force exerted by blood against the walls of the arteries, which are large vessels through which blood circulates in the body. A person is considered to have hypertension when your blood pressure is too highexplains the WHO.
When we talk about blood pressure we mention two values. The first is the systolic blood pressure and corresponds to the moment in which the heart contracts or beats.
The second, the diastolic pressurerepresents the pressure exerted on the vessels when the heart relaxes between one beat and another.
To set the diagnosis of hypertension it is necessary to measure the pressure on two different days. In both readings, the systolic pressure must be greater (or equal) to 140 mmHg and the diastolic pressure greater (or equal) to 90 mmHg.
exist different factors by which a person is older risk of suffering from hypertension. These include obesity, anxiety, stress, diabetes, excessive salt intake, alcohol and cigarette use, and family history.
How to lower high blood pressure without medication
To achieve control high blood pressure It is not always necessary to take drugs. In this sense, create Healthy habits could help prevent, delay or reduce related diseases.
Let’s see, one by one, what these healthy habits are.
1-Maintain a healthy weight
Blood pressure often goes up when you gain weight. Being overweight or obese can also cause impaired breathing while sleeping (sleep apnea), which further increases blood pressure.
Reducing the amount of body fat is one of the most effective lifestyle changes for controlling blood pressure and other diseases, as it allows blood to flow through the arteries without interruption.
It is important exercise to prevent blood pressure from rising. The recommended thing is, at least, 30 minutes of moderate physical activity every day. The intensity will depend on the age and conditions of each person: you should always consult your doctor.
Walking, jogging, bicycling, swimming, or dancing are some of the aerobic exercises that can lower blood pressure.
3-Eat a healthy diet
It is advisable to carry a healthy nutrition high in whole grains, fruits, vegetables, low-fat dairy, and low in saturated fat and cholesterol. This helps in lowering high blood pressure.
The hydration and incorporating water into the diet is also important.
4-Reduce or avoid salt intake
It is important to search foods and drinks that are low in sodium to avoid increasing pressure. In fact, the smaller the amount of processed foods, the better.
It is also very convenient avoid adding salt to food. Instead, herbs or spices can be used to flavor food.
5-Do not smoke and consume less alcohol
take too much alcohol It can increase your blood pressure several points. It can also reduce the effectiveness of medicines.
Give up smoking it can lower the risk of heart disease and improve overall health.
Sleep well during the night helps regulate stress levels and consequently reduce blood pressure.
7-Check the pressure frequently
Taking a blood pressure control with a tensiometer is very important to know how the situation is.