Global Courant
Controlling blood pressure with a healthy lifestyle may prevent, delay, or reduce the need for medication.
High blood pressure is a condition that can cause serious health problems. The World Health Organization (WHO) estimates that 46% of adults with hypertension do not know they have this condition, while one in five hypertensive adults can control this problem.
There are different factors by which a person is at greater risk of suffering from hypertension, such as obesity, anxiety, stress, diabetes, excessive salt consumption, alcohol and cigarette consumption, and family history.
In order to control high blood pressure, it is not always necessary to take medications. Creating healthy habits and some homemade ways could help avoid, delay or reduce related diseases.
keep a healthy weight
Blood pressure usually goes up when you gain weight. Being overweight or obese can also cause impaired breathing while sleeping (sleep apnea), which further increases blood pressure.
Reducing the amount of body fat is one of the most effective lifestyle changes for controlling blood pressure and other diseases, as it allows blood to flow through the arteries without interruption.
Exercise regularly
It is important to exercise to prevent high blood pressure, at least 30 minutes of moderate physical activity every day. The intensity will depend on the age and conditions of each person.
Walking, jogging, bicycling, swimming, or dancing are some of the aerobic exercises that can lower blood pressure. Another option is high-intensity interval training. Muscle strengthening can also help. It is advisable to include strength exercises in training at least two days a week.
Exercising releases endorphins that improve mood. Photo Shutterstock.
Healthy nutrition
A healthy diet that is high in whole grains, fruits, vegetables, and low-fat dairy products, and low in saturated fat and cholesterol can lower high blood pressure. Hydration and incorporation of water into the diet is also important.
Reduce or avoid salt intake
It is important to look for foods and drinks that are low in sodium to avoid increasing your blood pressure. The fewer processed foods, the better. Also, if possible, it is necessary to avoid adding salt to food. Use herbs or spices to add flavor to foods.
High-fat processed foods and junk foods can help disrupt blood flow in the arteries. Photo Shutterstock.
Less alcohol and cigarettes
Drinking too much alcohol can raise your blood pressure several points. It can also reduce the effectiveness of medicines.
Quitting smoking can lower the risk of heart disease and improve overall health, possibly extending life.
Rest
Getting a good night’s sleep could help you regulate stress levels and consequently lower your blood pressure.
Keeping a check on your blood pressure helps you know if you are leading a healthy lifestyle. Photo: Guillermo Rodriguez Adami
check pressure
Monitoring your blood pressure with a blood pressure monitor can help you see if medications and lifestyle changes are working for your health.
