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Ways to control blood pressure without taking drugs
Ways to control blood pressure without taking drugs
It is not necessary to constantly take medicines to lower high blood pressure. Suffice it to observe the following nine ways to change their lifestyle and reduce your risk of heart disease.
If you have identified high blood pressure (above 140/90 mmHg) or pregipertenziyu (systolic blood pressure from 120 to 139 mm Hg and diastolic 80 - 89 mm Hg), you will need to take medicines to reduce it.
However, the drugs - not the most important moment in the treatment of hypertension. Lifestyle also plays an important role in controlling high blood pressure. If changes in your life can help reduce high blood pressure medication that you may simply not be necessary, or they need you less frequently.
Method 1. Reduce excess weight and fighting obesity
Currently, scientists found a clear relationship between obesity and hypertension. Weight loss for at least 5 kg may already have a significant impact on the rate of blood pressure. Strive to maintain a body mass index in the range 8.5 - 24.9. In general, it can be argued that the more you lose weight, the greater the decrease high blood pressure. In addition, the reduction of excess weight gives greater efficiency and medical treatment.
Also, oddly enough, in addition to weight, it is important to follow and for the waist, as the fat in this area contribute to an increased risk of hypertension. On average, this risk is increased in men with a waist size of more than 102 cm for women the figure is 88 cm should be noted that these figures are less than the Asians. How could cope with being overweight? First of all, you need to figure out the cause: maybe it's from eating too much, either from lack of physical activity (physical inactivity), or due to some endocrine disorders (diabetes, etc.).
Method 2. Get regular exercise
Regular physical exercise - at least 30-60 minutes every day or almost every day, can reduce blood pressure by 4 - 9 mm Hg The results will not keep you waiting long. If you were previously sedentary, simple aerobic exercise just a couple of weeks can help reduce high blood pressure.
In the case of pregipretenziey, exercise acts as a prophylactic for the development of "full" hypertension. Before you start aerobic exercise, consult your doctor about the acceptable level of stress in your case. Even if you devote to studies, only 10 minutes a day, it will also have a positive effect on your condition. However, do not try to postpone the exercise for the weekend! Transfer of aerobics on Saturday and Sunday would not be good. In addition, if you have hypertension or any heart disease, the sudden "bouts" of physical activity may even be harmful.
Method 3. Follow a diet
We recommend a diet rich in whole grains, fruits and vegetables and low in fat and cholesterol. Such a diet helps to lower high blood pressure by 14 mmHg Of course, it is clear that it is not easy to take and change the habits developed over the years. However, we can give you some tips that will help change the daily diet: Evaluate your diet. At least for a week mark all that you eat, when and how much. This may shed some light on your habits. Eat more foods rich in potassium. Most of us get a lot of sodium, but that does not think about potassium. However, potassium can reduce the influence of sodium on blood pressure value. The best sources of potassium are natural products, not drugs. Rich in potassium, many fruits (bananas, raisins) and vegetables (potatoes).
Method 4. Reduce intake of sodium in your diet
Even a very slight decrease in the amount of salt in your diet can reduce high blood pressure at 2 - 8 mm Hg And therefore, even greater reduction in salt intake can also further reduce hypertension. Here are some tips to help you reduce salt intake in the diet: Consider the amount of salt that you consume during the day. This figure may surprise you! Most of us have enough of just 1.5 - 2.5 grams of salt a day. However, if you suffer from high blood pressure, heart disease or kidney disease, diabetes, or older than 50 years, it is necessary to reduce the consumption of fibers less than 1.5 grams per day. Consider the amount of sodium in the foods consumed. Before there is something, try to find the sodium content in a given product, as well as the content of salt. Eat more fresh food. In fresh foods, as compared to semi-finished goods, as well as various other canned goods, contain much less salt. Do not add salt. Try not to add some salt diet. Remember that 1 teaspoon of salt is equal to 2.3 g Instead, try using spices (eg pepper).
Method 5. Limit your alcohol intake
Alcohol can be good for the body and harmful. Large quantities of alcohol causes serious damage to many organs and systems. In small amounts alcohol is also contributes to the expansion of the arteries of the heart and blood pressure decrease by 2.5 - 4 mm Hg
If you drink excessive amounts of alcohol can raise blood pressure. In addition, it reduces the effectiveness of medications you are taking for the treatment of hypertension. Be careful how much you drink. If you suffer from alcoholism, the sudden cessation of alcohol consumption can lead to a sharp increase in blood pressure. Therefore, it should be done gradually and under medical supervision.
Method 6. Limit smoking
One of the serious effects of tobacco and nicotine contained in it, is its effect on blood pressure. If you are - a heavy smoker, then it means that your blood pressure is constantly elevated. In addition, the chemicals contained in tobacco can affect the arteries and cause fluid retention, but it also increases blood pressure. And, like alcohol and tobacco may reduce the effectiveness of medications for hypertension. Also, pay attention to the so-called passive smoking when you inhale the smoke a smoker next person. That smoking is no better than active, and has the same negative impact.
Method 7. Limit intake of caffeine
As we have said, the role of caffeine in the effect on blood pressure remains controversial. On the one hand, the use of a single product containing caffeine (eg coffee) can increase blood pressure. On the other hand, studies show that people who regularly consume coffee, blood pressure increases by as much. Other studies show that caffeine may develop tolerance, and it has no effect on blood pressure.
To understand how caffeine affects your blood pressure, measure blood pressure, and then drink 1-2 cups of coffee, and again 30 minutes later, measure blood pressure. If the pressure is increased by more than 10 mm Hg However, regardless of how your blood pressure is sensitive to caffeine, doctors recommend drinking no more than two cups of coffee a day.
Method 8. Reduce Stress
As is the case with caffeine, the effect of stress on the state of blood pressure is not completely clear. However, it is known that stress and anxiety can temporarily raise blood pressure numbers. Prior to limit the influence of stress, you need to know what is causing the stress. Think about what causes you stress, which is the cause of your anxiety. When you know the exact reason, it is easier to deal with than "waving a stick in the dark."
Method 9. Regularly check blood pressure at home
If you suffer from hypertension, it is recommended to measure blood pressure regularly at home. We have already mentioned that hypertension does not manifest itself externally (with the exception of hypertensive crisis and the various complications of the disease). Therefore, it is important to always know their blood pressure numbers to be aware of the need to change the treatment or lifestyle changes.
