Written by Nahir Abdel Nabi
Sunday, 02 April 2023 11:00 AM
Many suffer from high blood pressure, especially the elderly, and it is one of the common chronic diseases among them, as high blood pressure leads to an increased risk of heart disease and stroke. healthy High blood pressure is also the second leading cause of kidney failure and can also cause damage to blood vessels, causing them to narrow, rupture or leak. There are some natural ways to do this at home through a proper diet, health and lifestyle changes, which are:
Healthy ways to control blood pressure
Maintain a healthy weight
Weight loss is one of the most effective lifestyle changes for controlling blood pressureK The more you weigh, the more blood you need to supply your tissues with oxygen and nutrients. As the amount of blood flowing through your veins increases, the pressure on the artery walls increases, leading to high blood pressure. Being overweight and obese can also lead to sleep apnea. Which increases high blood pressure, and increases body mass index (BMI) More than 30 puts you at risk of developing high blood pressure, and losing weight is one of the most effective ways to keep it under control.
I exercise regularly
You can lower high blood pressure by being more active Regular physical activity, such as 30 minutes most days of the week, can help lower blood pressure by 5-8 mm Hg It is important to be consistent, as blood pressure can rise when you are inactive.
A healthy diet
Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products while eating less saturated fat and cholesterol can help lower blood pressure by up to 11 mm Hg. This eating plan is known as Dietary Approaches to Stop Hypertension.
– Reducing sodium
Excess sodium can cause fluid retention in the body, leading to high blood pressure. If you have high blood pressure, a small reduction in the amount of salt you eat in your diet can help improve heart health and reduce blood pressure by regarding 5-6 mm Hg.
Limit alcohol
Excessive drinking can harm your heart, and having more than one drink a day for women and more than two drinks a day for men may lead to high blood pressure. It is important that you reduce your alcohol consumption..
-Quit Smoking
Not only does smoking or chewing tobacco raise your blood pressure temporarily, but the chemicals in tobacco can damage the lining of your artery walls. This can cause your arteries to narrow and increase your risk of heart disease. Secondhand smoke can also increase your risk of heart disease..
– Reduce your stress
High stress levels can lead to a temporary increase in blood pressure. Stress-induced habits such as excessive eating, tobacco, and drinking alcohol can lead to high blood pressure..
You can suffer from high blood pressure for years without any symptoms, but once it is detected, it can be easily controlled. Lowering high blood pressure is possible if you make certain changes in your life. Remember to get your check-ups, and if you have been diagnosed with high blood pressure or are at risk of developing it, see your doctor regularly if you are prescribed medication for high blood pressure.