Uncontrolled blood pressure control is possible, with habits such as physical activity 5 times a week, weight loss, and decreased salt intake.
These attitudes are essential to prevent prehypertension from becoming high blood pressure, and may also be doctor-directed as an attempt to control pressure before starting treatment with medication for 3 to 6 months if the pressure is below of 160x100mmHg.
If medicines have already been started, they can not be stopped, however, these changes in lifestyle are also very important so that the treatment can control the pressure correctly, even allowing the reduction of doses of medicines .
The main attitudes that have proven to help control the pressure naturally are:
1. Losing weight
Weight loss and weight control is very important because there is a direct relationship between weight and pressure, which usually increases in people overweight.
In addition to decreasing total body fat, it is also very important to reduce the size of the circumference of the abdomen, since abdominal fat represents a great risk for cardiovascular diseases, such as heart attack.
To ensure a controlled weight, it is necessary to have a weight that corresponds to the body mass index between 18.5 and 24.9mg / kg2, which means that the person has the ideal amount of weight for his height. Understand better what this calculation is and know if you are overweight in what it is and how to calculate BMI.
The abdominal circumference, measured with a tape measure in the region of the navel height, should be below 88 cm in the woman and 102 cm in the man, to indicate an abdominal fat in the safe amount for health.
2. Adopt a DASH style diet
The DASH-style diet offers a diet rich in fruits, vegetables, whole grains and dairy products such as yogurt and white cheeses, and low in fat, sugars and red meat, which has been shown to contribute to weight loss and blood pressure control.
It is also important to avoid the consumption of canned, canned or frozen ready-to-eat foods as they contain excess sodium and preservatives that lead to increased pressure and should be avoided.
In addition it is important to drink 1.5 to 2 liters of water per day, to keep the body hydrated, balanced and allow proper functioning of the organs.
3. Consume less than 6 g of salt per day
It is very important to control the consumption of salt so that less than 6 g of salt per day is consumed, corresponding to 1 tsp shallow, and it is equivalent to 2 g of sodium.
For this, it is necessary to observe and calculate in the food package the amount of salt present, besides avoiding to use the salt to temper the food, being preferred the use of spices such as cumin, garlic, onion, parsley, pepper, oregano, basil or bay leaves, for example. Learn how to grow and prepare seasoning to replace salt.
Changing eating habits can reduce blood pressure by up to 10 mmHg and is a good ally to avoid or avoid higher doses of the medication. Check out other nutritionist's dietary guidelines and diet menu to control hypertension.
4. Practice exercises 5 times a week
Practicing physical activities, at least 30 minutes to 1 hour a day, 5 times a week, is essential to help control the pressure, reducing from 7 to 10 mmHg, which may help prevent the use of drugs in the future or to decrease the dose of the medicines.
This is because exercise improves blood circulation through the vessels and helps the heart function, as well as help control levels of pressure-increasing hormones such as adrenaline and cortisol.
Some great options are walking, running, pedaling, swimming or dancing. Ideally, an anaerobic exercise, with some weight, should also be associated 2 times a week, preferably after medical release and with the guidance of a physical educator.
5. Quit smoking
Smoking causes injury and impairment of the function of blood vessels, in addition to contracting their walls, which causes increased pressure, besides being an important risk factor for various cardiovascular, inflammatory and cancer diseases.
Cigarette smoking is not only related to an increase in blood pressure, but in many cases, it may even negate the effect of the medication in those who already have treatment.
In addition, it is important that the habit of drinking alcoholic beverages be controlled, as it is also a cause of increased blood pressure. So your consumption should be moderate, not exceeding the amount of 30 grams of alcohol per day, which equals 2 cans of beer, 2 glasses of wine or 1 dose of whiskey.
6. Eat more food with potassium and magnesium
Replacement of these minerals, preferably through diet, although not proven, seems to be associated with a better control of the pressure, since they are important for the metabolism, mainly of the nervous system, blood vessels and heart muscles.
The recommendation of daily magnesium is up to 400mg in man and 300mg in women and the recommendation of potassium is about 4.7 grams per day, which is usually obtained through the diet rich in vegetables and seeds. Check out what foods are high in magnesium and potassium.
7. Decrease your stress
Anxiety and stress increase levels of male hormones, such as adrenaline and cortisol, which accelerate the heartbeat and contract vessels, raising blood pressure.
The persistence of this situation can further increase the pressure, which makes treatment difficult and increases the risk of cardiovascular diseases, such as heart attack and stroke.
To combat stress, it is recommended to practice physical exercises, activities such as meditation and yoga, as well as stimulate trips and social gatherings, for example, that help regulate feelings and control hormone levels in the body. In severe cases, it is also recommended to seek professional help through psychotherapy and psychiatrist consultations.
