To effectively control high blood pressure, in addition to the treatment recommended by your doctor, it is essential to change certain lifestyle habits, as much of what we do or eat is directly reflected in the pressure.Thus, some of the fundamental attitudes Reducing pressure is losing weight, doing physical activity and quitting smoking, for example.
Some changes, however, are not easy, because no one deserves to eat insipid foods and you can’t lose weight overnight, for example, these 5 tips can be followed daily, even during pregnancy, to make these goals easier to achieve:
- Salt is not the only seasoning that can flavor food.
- And there are many options to replace it.
- And you can invest in seasonings such as: pepper.
- Onion.
- Garlic.
- Ginger.
- Oregano.
- Parsley.
- Coriander.
- Basil.
- Saffron.
- Bay leaf and rosemary It is possible to taste these spices without guilt.
- And also be able to alternate them and discover new flavors.
In addition, canned foods, cold cuts and frozen foods, or ready-to-use spices, such as cubes or jars, should be avoided because they contain too much salt and other additives that cannot be controlled and are counter-assigned for hypertensive.It is important to focus on foods prepared at home or as naturally as possible.
If it is necessary to go out to eat very often, it is recommended to bring lunchboxes home, which can even be prepared one day a week and frozen in separate containers.Aprenda un menú semanal saludable y asegúrese de empacar loncheras para llevar.Work.
Exercise is essential to help control blood pressure and improve blood circulation, helping to prevent and treat various diseases, however, this effect will only be achieved if exercises are practiced regularly, at least 3 times a week.
So there’s no point in overworking in the gym for 3 days in a row and then spending 10 days without going or just doing activities on weekends.Just as medication should follow a routine, physical activity should also be seen as a treatment and, more than that, an investment in better health and quality of life.See training tips for controlling your blood pressure.
Stress and anxiety cause several negative reactions in the body, such as the production of hormones such as cortisol, adrenaline and insulin that can cause a steady increase in pressure, even with proper treatment.
Thus, it is recommended to look for alternatives to reduce stress levels in daily life, even if the routine does not help, to help control the pressure. The practice of meditation, yoga, massages, acupuncture and pilates is an excellent alternative. Physical activity also regulates hormone and stress levels, even if it’s a 30-minute walk.
For the heart rate and blood vessel flow to normalize, allowing better blood pressure control, at least 6 hours of sleep per night are required, so while this may vary from person to person, ideally is that the sleep lasts about 7 hours, since more than 8 hours is not beneficial for health, which increases the risk of cardiovascular disease.
In addition, it is also important to have a relaxing and restful sleep, avoiding insomnia and nighttime agitations, which hinder the effect of sleep on health.Learn about the 10 tips for getting a good night’s sleep.
It is important that pressure medications are taken at the intervals recommended by your doctor, for example every 8, 12, or 24 hours, and it is important that they are always taken at the same time each day.This discipline is important because of the effect of medications vary over time, so if the person delays or anticipates the time of treatment, the effect may vary.
For example, if you are taking a medicine every 8 hours, your interval may be as much as 6 a.m.2 p.m. and 10 p.m., and 8 a.m., 4 p.m.12 p.m., for example. In this way the intervals are respected, but the schedule is defined according to the needs of each person, being preferable that they are the same times every day.If medication schedules are difficult to maintain, it’s important to talk to your doctor about adjusting or even changing your medication.
One tip to remember is to put an alarm clock or mobile phone to let you know when the time is right, and always have a medicine box in your bag or wallet to use when you’re not home.
The hypertensive person should avoid the foods on this list because they contain too much salt and make it difficult to control blood pressure.
In addition, in a diet for high blood pressure, it is also important to carefully read food labels as salt can be described as sodium, sodium chloride or monosodium glutamate.Hypertensive patients should avoid products with this description in nutritional information.gradually reduce your daily salt intake.
See also other nutritionist tips for lowering high blood pressure: