Hypertension: List of Lifestyle and Dietary Changes

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A large number of cases of hypertension are asymptomatic, making diagnosis difficult. Doctors even call it a serious but silent killer. What is hypertension? Blood pressure is the force with which blood presses against the walls of the arteries with each heartbeat. Normal blood pressure is 120 (systolic blood pressure) over 80 (diastolic blood pressure).

When these values are higher (and often reach 140/90 or more), this is precisely the case of high blood pressure or hypertension. But, in many cases, a person can control the condition by changing habits and lifestyles. So learn here how to control it through your habits.

Lifestyle Tips for Hypertension

This disorder can damage the blood vessels because they constantly have high blood pressure. Here are some tips that can help you control it.

Physical Activity

Exercise has been shown to have a positive effect on blood pressure readings. This is because the heart becomes more and more strengthened and experiences less difficulty in pumping blood. And while more evidence is needed, these results demonstrate some benefits of sport. Exercise can be moderate or intense, depending on the capabilities and health of the individual.

Quit Alcohol

One of the common reasons for increased blood pressure is alcohol abuse. After three drinks, the blood pressure of a person increases sharply. And if this abuse becomes more of a habit, then it can even lead to a long-term increase in blood pressure.

Thus, such people must find help to quit alcohol addiction, or the consequences can be life-threatening. For immediate help, you can even call on toll-free rehab numbers that guide individuals regarding addiction treatment. Such assistance will surely help you make the right decision.

Limit Sugar and Refined Carbohydrates

There is substantial evidence that sugar and carbohydrates affect a person’s blood pressure. And although they are often found in almost all diets, it is advisable to limit their consumption. Scientific studies show that a diet low in these substances can lower blood pressure. You just need to prioritize healthier foods like healthy carbs, protein, and good fats.

Eat More Potassium And Less Sodium

Controlling your salt intake will help maintain normal blood pressure levels. It is helpful to increase your potassium intake and decrease your sodium intake. Before you increase your intake of this mineral, be sure to consult your doctor.

Foods containing potassium:

Low-fat dairy products
Oily fish
Some fruits like banana
Vegetables such as sweet potatoes, tomatoes, and spinach

It is important to read labels carefully and look for other healthier alternatives.

Quit Smoking

This habit affects the increase in blood pressure and heart rate. There are also harmful effects for those who simply inhale tobacco smoke (passive smokers). Many people smoke to combat stress. However, stress itself raises adrenaline and cortisol levels, which cause blood pressure spikes.

However, you can control this condition with relaxation techniques such as:

Yoga and meditation
Breathing exercises
Reading books
Acupuncture and massage

How To Fight Hypertension Through Nutrition?

Hypertension, or high blood pressure, can be a very dangerous condition if left unchecked. After all, this can lead to cardiovascular problems that can even endanger your life. The most common measures are taking pharmaceuticals making some dietary and lifestyle changes.

A balanced diet is undoubtedly one of the best natural remedies for reducing blood pressure. This means that it should include foods that help normal blood circulation and the removal of harmful substances. Recommended products include:

Bananas

Banana is known for containing:

Lots of nutrients
An energy component that invigorates us after a sports workout.
Potassium helps regulate blood pressure.

Therefore, we highly recommend including bananas in your daily diet. It is also important to limit the intake of sodium. Remember that this is not only a reduction in consumption but also the rejection of semi-finished products and sauces (where there is a lot of it).

Watermelon

Watermelon helps naturally reduce high blood pressure due to its ability to dilate blood vessels. It also reduces the risk of stroke. Watermelon provides the body with substances called L-citrulline and L-arginine.

These two amino acids enhance vascular tone and also regulate blood pressure. Has your doctor told you that your blood pressure is high, but it’s not a big problem yet? Fortunately, thanks to watermelon, you can avoid complications. Just include it in your diet!

Indian gooseberry

The Indian gooseberry is rich in vitamin C, containing 20 times more vitamin C than an orange. Here are some other benefits and qualities of this vitamin:

It is a powerful antioxidant that fights the effects of free radicals
Reducing the total amount of lipids, lowering cholesterol and triglycerides
In Ayurvedic medicine, it is a magical fruit, given its many positive properties for the body

For these reasons, it has been used for thousands of years to promote the proper functioning of the gastrointestinal tract arteries, as well as liver function and blood purification.

Spinach

Spinach contains organic nitrates. When these nitrates come into contact with oral bacteria, nitric oxide forms, which has vasodilating properties. This promotes the work of the arteries and allows the blood to flow better, which prevents blood clots.

If you eat a good portion of spinach a day, you reduce the chance of stroke and hypertension. We recommend adding spinach to your smoothies. So you will feel a surge of energy and get rid of the problem of high blood pressure.

Ground Flaxseed

Flaxseed is often used in the preparation of bread, and people also add them to salads. In recent years, it has been widely used in clinical nutrition due to the presence of omega-3 fatty acids, as well as soluble and insoluble fibers. These nutrients help to:

Reduce high blood pressure in hypertension
Reduce blood cholesterol levels
Improve heart health

Take Away

It is important to check your blood pressure periodically. And while these habits help improve the condition, it is vital to know the causes of hypertension. Sometimes it needs to be treated with medicines prescribed by a doctor. Be healthy!