If you have been diagnosed with hypertension your doctor may recommend that you first try to regulate your blood pressure by making basic lifestyle and dietary changes.
The truth is that these changes are still important even if your doctor has to prescribe medication, but it is possible to avoid medication or take a lighter treatment thanks to lifestyle and dietary interventions.
What you can do:
First of all, reduce your sodium intake. It is recommended to consume up to 2,300mg daily in case of normal blood pressure values and below 1,500mg in case of hypertension according to the American Heart Association. Eliminate salt in cooking and replace it with herbs, and always check food labels.
Increase potassium intake. It is essential for eliminating excess sodium from the body, 4,700 mg daily is recommended. Eating fruits and green vegetables daily will achieve the goal!
Half an hour of walking daily. Considered the best antihypertensive drug. Also avoid a sedentary lifestyle. The less time you spend in a chair and the more you move the better for your blood pressure values.
Lose weight. It is amazing how with weight loss you will see your blood pressure values decrease immediately. The effect will come even with a loss of less than four pounds.
Banish stress. The burden of stress on health is great and the increase in blood pressure values is another of the effects of stress on good cardiovascular health. Evidence reveals the increase in hormones such as adrenaline and cortisol when we are under stress triggers the rise in blood pressure values. Recent research has shown that the practice of yoga and meditation appears to have anti-hypertensive effects.
Get out in nature. Let's not underestimate the role of nature and exposure to natural environments on health. Spending time in nature leads to a reduction in stress hormones, improved mood and consequently improved blood pressure levels.
Get enough sleep. Research reveals that insufficient sleep (when done systematically) leads to an increase in stress hormones such as cortisol, which in the long term can lead to hypertension.
Alcohol in moderation. Alcohol overconsumption has been associated with an increase in blood pressure levels. In contrast, controlled alcohol consumption is associated with better control of blood pressure.
Source: ygeiamou.gr
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