High blood pressure is a potentially serious disorder that increases the risk of stroke or heart attack. For this reason, it is essential that everyone maintains a low blood pressure level. While there are medicines to lower blood pressure, there are also different ways to lower it in a completely natural way.
GET SOME EXERCISE
Physical activity for 30 minutes
to 1 hour a day, 5 times a week, is essential for controlling blood pressure.
This is because the exercise improves the flow of blood through the blood
vessels, helps the heart to function properly, and also helps control the
levels of pressure-raising hormones like adrenaline and cortisol. Some great
options are walking, running, pedaling, swimming, or dancing. Ideally, aerobic
exercise should also be combined.
Regularly participating in a
sporting activity helps to lower blood pressure.
LOSE WEIGHT
Obese people are two to three
times more likely to have hypertension, according to data from the World Health
Organization. In addition, losing weight is the best way to lower blood
pressure, as a reduction of 10 pounds can cause systolic blood pressure to drop
by about two points; for example from 140 to 120 mmHG. The best thing you can
do to lose those extra pounds is to consult a specialist who will provide you
with a personalized diet and an appropriate exercise program.
GIVE UP ALCOHOL
Besides all the harmful health
effects of alcohol, this stimulant also increases blood pressure. According to
experts, this substance activates in our body the production of adrenaline, a
compound which constricts the blood vessels, causing an increase in blood
pressure. About 5% to 7% of hypertension cases are related to alcoholism.
Although it is generally recommended to consume it in moderation, it is best
not to take a drop.
CUT ALL TIES TO TOBACCO
The World Health Organization
warns that smokers have two to three times more risk of cardiovascular
accidents than non-smokers, because smoking promotes the appearance of thrombosis
and the accumulation of bad cholesterol. In addition, it reduces the level of
good cholesterol. Quitting smoking has immediate positive consequences on blood
pressure, as cardiovascular health improves after quitting this harmful habit.
MODERATE YOUR SALT INTAKE
Salt causes water retention,
which increases blood volume and therefore blood pressure. Cardiologists advise
reducing its consumption, because of the damage it causes on the cardiovascular
system.
STOP CONSUMING REFINED SUGARS AND CARBOHYDRATES
Sugars and refined carbohydrates
are found in a large amount of processed foods, especially in pastries and
bakery specialties. When we eat foods that are high in sugar, it enters the
bloodstream very quickly and in turn reduces the amount of nitric oxide, a
compound that dilates the veins and arteries. As a consequence: blood pressure
increases.
EAT DARK CHOCOLATE
Many studies have analyzed the
properties of dark chocolate. One, published in the journal Heart, states that
if you drink chocolate drinks in a moderate way, especially dark chocolate, you
reduce the risk of atrial fibrillation, a dysfunction caused by high blood
pressure. This is because this type of chocolate contains high levels of
flavonoids, a subgroup of polyphenols that causes blood vessels to dilate.
These compounds are also endowed with antioxidant and anti-inflammatory
properties. Due to its high content of favonoids, dark chocolate helps lower
blood pressure.
ADD MORE POTASSIUM TO YOUR DIET
The World Health Organization
(WHO) recommends consuming at least 3510 mg of potassium per day to prevent
hypertension. This mineral is, in fact, able to eliminate sodium and reduce
blood pressure. To do this, you should not forget about fruits such as bananas
or papayas, tubers such as potatoes, as well as green leafy vegetables. Also,
don't forget dairy products such as milk or yogurt, legumes such as beans and
peas, as well as nuts.