Controlling blood pressure without medication is possible, with habits such as physical activity 5 times a week, weight loss and salt reduction in the diet.
These attitudes are essential to prevent prehypertension from becoming high blood pressure, and can also be guided by the doctor to try to control the pressure, before starting drug treatment, for 3 to 6 months, if the pressure drops. 160×100 mmHg.
- If the use of medicines has already begun.
- They should not be discontinued without medical knowledge.
- However.
- These lifestyle changes are also very important for treatment to properly monitor pressure.
- Even by reducing medication doses.
Weight loss and weight management are very important because there is a direct relationship between weight and blood pressure, which tends to increase in overweight people.
In addition to reducing total body fat, it is also very important to reduce the size of the circumference of the abdomen, as abdominal fat presents a high risk of cardiovascular disease, such as heart attacks.
To ensure a controlled weight, it is necessary to have a weight corresponding to the body mass index between 18.5 and 24.9 mg / kg2, which means that the person has the ideal weight for their height. Better understand what this calculation is and whether you are overweight in what it is and how to calculate BMI.
The abdominal circumference, measured with a tape measure in the area of navel height, should be less than 88 cm in women and 102 cm in men, to indicate safe abdominal fat.
The DASH diet offers a diet rich in fruits, vegetables, whole grains and milk derivatives, such as natural yogurt and white cheeses, and low-fat, sugars and red meats, which have been shown to contribute to weight loss and blood pressure control.
It is also important to avoid eating canned, canned or frozen ready-to-eat foods, as they contain excess sodium and pressure-boosting preservatives and should be avoided.
In addition, it is important to drink 1.5 to 2 liters of water a day, to keep the body hydrated, balanced and allow the organs to function properly.
It is very important to control salt intake so that less than 6 g of salt per day is ingested, which equates to 1 shallow teaspoon, and equals 2 g of sodium.
To do this it is necessary to observe and calculate the amount of salt present in the food packaging, in addition to avoiding the use of salt to season food, and the use of spices such as cumin, garlic, onion, parsley, pepper, Oregano should be preferred. basil or bay leaves, for example. Learn how to grow and make spices to replace salt.
Changing eating habits can reduce blood pressure by up to 10 mmHg, making it an excellent ally to avoid or avoid higher doses of medications. Check out the nutritionist’s other guidelines and dietary menu to monitor high blood pressure.
Physical activity from at least 30 minutes to 1 hour a day, 5 times a week, is essential to help control pressure by reducing the amount of pressure from 7 to 10 mmHg, which can help prevent future medication use or reduce the dose of medication.
Exercise improves blood flow through the vessels and helps the heart function properly, while helping to control levels of pressure-boosting hormones, such as adrenaline and cortisol.
Some great options are walking, running, biking, swimming or dancing. Ideally, anaerobic exercise, with a certain weight, should also be associated, twice a week, preferably after a medical outing and with the advice of a physical educator.
Smoking causes injury and impaired blood vessel function, as well as contracting their walls, leading to increased pressure, as well as being a major risk factor for various cardiovascular, inflammatory and cancerous diseases.
Cigarettes are not only related to an increase in blood pressure, but in many cases can even reverse the effect of medications on those already being treated.
In addition, it is important to monitor the habit of drinking alcoholic beverages, as it is also a cause of increased blood pressure. Thus, its consumption should be moderate, not exceeding the amount of 30 grams of alcohol per day, which equates to 2 cans of beer, 2 glasses of wine or 1 dose of whiskey.
The replacement of these minerals, preferably by diet, although without absolute evidence, seems to be associated with better pressure control, as they are important for metabolism, mainly of the nervous system, blood vessels and heart muscles.
The daily recommendation for magnesium rises to 400 mg in men and 300 mg in women and the potassium recommendation is about 4.7 grams a day, which is usually obtained through a diet rich in vegetables and seeds. Find out which foods are rich in magnesium and potassium.
Anxiety and stress increase levels of certain hormones, such as adrenaline and cortisol, that speed up heart rate and contract blood vessels, increasing blood pressure.
Persistence of this situation can also increase pressure, making treatment difficult and increasing the risk of cardiovascular diseases, such as heart attacks and strokes.
To combat stress, it is recommended to practice physical exercises, activities such as meditation and yoga, as well as stimulating trips and talks, for example, that help regulate feelings and control hormone levels in the body. In severe cases, it is also recommended to call a professional, through psychotherapy and consultations with a psychiatrist.