High blood pressure is one of the risk factors for cardiovascular diseases such as myocardial infarction and stroke, especially in women. High blood pressure is among the commonest diseases in the world currently. Sedentary lifestyle, a high-fat diet, stress, even genetic inheritance can influence the condition
Controlling blood pressure without medication is possible, it just adjusting to new habits which are healthy and help to prevent the condition.
Exercise
For your blood pressure to be normal, it is more important to have a strong heart that pumps good blood and healthy blood vessels, one of the ways to achieve this is through regular physical exercise. Physical activities, from at least 30 minutes to 1 hour a day, 5 times a week, is essential to help control pressure, reducing from 7 to 10 mmHg, which can help to avoid the use of medication in the future. Physical activity is an excellent asset because it makes it possible to control weight, a factor which aggravates the disease, to reduce stress, to make the heart work, to soften the arteries control the levels of hormones that increase pressure, such as adrenaline and cortisol. Daily exercise, like a short walk, running, cycling, swimming, weight lifting at list should be done two to three time weekly.
Watch your salt intake
Salt is an ingredient that it very hard to do away with when it comes to food. We need it to be healthy, but always in the right measure. Excess salt in meals can be detrimental to our body in the long run. It is very important to control your salt intake so that less than 6 g of salt is ingested per day, which is equivalent to 2 g of sodium. By reducing it to only 6 g, blood pressure drops by 5 mm Hg. Although sodium should not be completely eliminated from our diet, we must be very careful with the amounts. When buying packaged food it very necessary to check and calculate the amount of salt present on the food packaging. Preferably use cumin, garlic, onion, parsley, pepper, oregano, basil or bay leaves as spice rather than salt.
Stop smoking
Smoking remains one of the major risk factors for high blood pressure. According to research each cigarette smoked causes an increase in blood pressure for 20 to 40 minutes as well as an increase in heart rate of 40% which prematurely wear out the heart and weaken the arteries. Blood vessels can become injured due to smoking, compromising the smooth functioning of the circulatory system.it very important to check your smoking because it among the leading cause of cardiovascular diseases.
Cut down on alcohol
A glass of red wine a day can be very beneficial for the body. In reality we turn to be abusive which leads to over use of alcohol, this makes alcohol to become an enemy to our body in particular. For the proper functioning of our arteries and heart it recommended one drink a day for women, or two a day for men. If you suffer from high blood pressure, you should moderate the amount of alcohol you drink, if you don't want to stop consuming it. But ideally avoid alcohol altogether.
Decrease or eliminate caffeine
For some people to stay awake to do something productive turn to consume coffee tea or other caffeinated products.Whether to a large extent coffee contributes to blood pressure is still a medical debate but other school of thought believe that consumption of caffeine in the long run, can become an enemy that increases blood pressure and causes complications. Therefore, if you suspect that you are sensitive to caffeine or aware that you drink a lot, try to moderate your consumption or eliminate it altogether. Talk to your doctor if you find out that caffeine raises your blood pressure. Checking your pressure 30 minutes after taking a caffeinated product can tell if caffeine dus have an effect on your blood pressure.
Reduce your stress
Stress is One of the contributing factors to high blood pressure. Hormones, such as adrenaline and cortisol are increased due to stress and anxiety, making the heart to work more, speeding up heartbeat and constricting blood vessels.
If stress is not controlled it can be futile, making treatment of the condition difficult and increases the risk of cardiovascular diseases. Take a day to day inventory of your life to see your stressors and quickly adjust yourself to have a more stress free life
Don’t take physical exercise for granted. You can engage in physical activities like yoga and meditation. Sleeping well can help lower blood pressure. "In addition, taking a nap of 20 to 30 minutes per day, without necessarily falling asleep, reduces stress. It recommended to see a doctor for help.
Watch what you eat
One of the best home remedies to lower high blood pressure is to eat a balanced and healthy diet that combines all kinds of nutrients in just the right amounts. Diet rich in fruits, vegetables, whole grains and dairy products, such as natural yogurt and white cheeses, are low in fat, and sugars. These foods are sources of potassium, a mineral that opposes the effects of salt in the body and helps regulate blood pressure. Due to the high fiber content in these foods also they help in pressure. Do well as to enrich your breakfasts and snacks with nuts, almonds, and hazelnuts. Do your best to avoid eating industrial prepared foods especially canned foods. Slow down on meats, oysters which contain a lot of seawater, semi-salted butter, cheeses, appetizers, roasted and salted peanuts and almonds as they contain excess sodium and preservatives that lead to increased pressure.
Lose weight
Losing weight may be necessary because overweight is a major risk factor for hypertension. Start by asking yourself if you are within your ideal weight. Obesity and being overweight are determining factors when it comes to cardiovascular conditions. Having a healthy weight is the first step in starting to have normal blood pressure. Losing weight and controlling weight is very important, as there is a direct relationship between weight and blood pressure, which tends to increase in overweight people. Reducing some pounds of weight around your waistline will prove very helpful. People who have lots of abdominal fat have a great risk for cardiovascular diseases, such as a heart attack.
Women who have their waist measuring 35 inches (89 centimeters) are at great risk of high blood pressure. For men whose waists is measuring more than 40 inches (102 centimeters) are also at risk. When it comes to waistline measurement there is a bit of variation and best to consult your doctor before taking any action.
Take natural supplements
If, in addition, we want to give our body a plus, we can choose to take natural supplements to reduce high blood pressure, such as:
Fish oil.
Aged Garlic Extract.
Whey protein.
Berberine.
Hibiscus flower.
Check your pressure regularly
Many people get very tense when dealing with the doctor or in front of a hospital. Therefore, home monitoring is essential to assist in the diagnosis and proper treatment of the patient. With constant monitoring, it is possible to adjust the medication and even prevent risky situations, seeking help from a doctor in time to avoid a serious cardiovascular event. Several studies have shown that the measurement of blood pressure at home is an ally in the patient's participation in the treatment, improving adherence and disease control. Regular checkups with a doctor can help to detect early changes to hypertension. The routine consultation is not just for checking the pressure, but to monitor the target organs and see if the treatment is being adequate and sufficient to protect the individual from complications.