Blood pressure is the force that blood exerts once morest the walls of the arteries, according to the US National Institute on Aging.
In addition, Medline Plus, the US National Library of Medicine, explained that when blood pressure stays high for a long time, it causes the heart to pump harder and work too hard, which can lead to serious health problems, such as heart attack , stroke, heart failure, and kidney failure.
For that reason, to prevent blood pressure from rising and having problems, you must have a special diet and take some steps that reduce this problem, without taking medication, according to the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research. However, before performing any of these actions, you should consult your doctor.
Lose weight and take care of the waist: being overweight can lead to impaired breathing while sleeping, which further increases blood pressure. For this, the entity suggests losing weight, even a small amount can help reduce blood pressure.
Control should also be exercised over the diameter of the waist, as this increases the risk of high blood pressure.
Exercise regularly: at least 150 minutes a week or regarding 30 minutes most days can lower high blood pressure. “It is important to be consistent because if you do not exercise, your blood pressure can rise once more,” details the portal.
Eat healthy: whole grains, fruits, vegetables, and low-fat dairy products should be included in the diet. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Reduce sodium intake: the effect of sodium intake on blood pressure depends on who eats it. To reduce sodium intake, it is recommended to read food labels, lower your intake of processed foods, and not add salt to foods.
Limit the amount of alcohol: consuming them only in moderation, usually one drink per day for women or two per day for men, can potentially lower blood pressure. However, the opposite happens if liquor is consumed in excess.
Give up smoking: Quitting smoking can lower your risk of heart disease and improve your overall health.
Reduce caffeine intake: caffeine can raise blood pressure in those who do not consume it frequently. But there is a chance that people who drink coffee regularly have little or no effect on their blood pressure.
Check blood pressure at home: Doing this lowers the risk of a sudden rise in blood pressure, so you can get immediate care.
In turn, the foods suggested by the Portuguese health, nutrition and wellness portal your health son:
1. Granada.
2. Coconut water.
3. Green tea.
4. Pumpkin seeds.
5. Cacao.
6. Prune.
7. Uva.
8. Yogurt.
9. Turmeric.
10. Flaxseed.
11. Ginger.
12. Beet.
13. She.
14. Blueberries.
Likewise, the library indicated that other recommended foods are:
- Vegetables and greens (four to five servings a day).
- Fat-free or low-fat dairy products, such as milk or yogurt (two to three servings a day).
- Grains (six to eight servings a day, and three should be whole grains).
- Fish, lean meats and poultry (two servings or less per day).
- Legumes, seeds and nuts (four to five servings a week).
- Fats and oils (two to three servings a day).
- Sweets or added sugars, such as gelatin, hard candy, maple syrup, sherbet, and sugar (less than five servings per week).
