We tell you what are the top 5 tips you should keep in mind to reduce high blood pressure

High blood pressure or hypertension is called by many as "silent death" because it does not give symptoms of any kind unless it is too high. In some cases, it can happen that the person who suffers it has severe headaches or nose bleedings.

Leer en español: ¿Tienes la presión arterial alta? Sigue estos 5 consejos

However, in most cases, the hypertensive does not realize that he has this problem until a medical check-up or using a blood pressure monitor. Next, we'll talk about things that should be done to keep blood pressure numbers at normal levels.

How to fight high blood pressure

1. Change your diet

We all know that salt is the worst thing you can consume if you have high blood pressure. The nutritionist Tatiana Zanin says it is essential to change the things you eat and remove the salt from the diet completely. Maybe you think it is impossible to eat without salt, but this is not so, because you can replace it with other condiments such as lemon, vinegar, and even aromatic herbs.

Try making different combinations to season your dishes. It also incorporates IGNORE INTO your daily diet olive oil, all kinds of whole foods, white meats such as chicken and turkey without skin and also fish of all kinds.

Also, to avoid the increase in blood pressure, you must put aside certain foods and banish them from your daily diet. Ham, snacks, processed meats, canned and canned foods are staunch enemies of your blood pressure and make their levels rise alarmingly.

2. Do exercises on a regular basis

The experts at the Mayo Clinic say that in order to lower high blood pressure it is important to perform physical activity on a regular basis. No matter which exercise is involved, all are transcendental when it comes to maintaining good health. The right thing to do is 30 minutes of physical activity at least 4 times a week. The best exercises to lower blood pressure are walking, going for a run, biking and swimming.

Read also: Exercise in the comfort of your home with the help of these digital tools

3. Leave the cigarette

When you consume cigarettes, your blood pressure increases considerably. Nicotine, tar and all the chemicals it contains not only cause hypertension but can also bring lung problems such as emphysema or cancer and aging your appearance, as it dries the skin.

As if all this were not enough, you should also know that smoking diminishes your sense of taste and smell. Consuming a single cigarette increases the levels of your blood pressure keeping it high for longer with a great risk to your health.

In addition, specialists of the Pan American Health Organization and the World Health Organization ensure that in America the percentage of deaths due to cigarette consumption is 30% which means more than one million people.

In this regard, Pedro Ordúñez, who serves as an advisor on Noncommunicable Diseases of the entity, states that "Tobacco combined with hypertension is lethal. Abandoning tobacco contributes to a significant reduction in deaths from heart attacks and strokes."

4. Limit the amount of alcohol you drink

A scientific study published by the medical journal Intra Med, confirms that drinking excessively can be counterproductive with good health. In the report, it was concluded that adult men between 18 and 45 years who repeatedly consumed excess alcohol, had systolic blood pressure much higher than those who did not and the same thing happened with their levels of cholesterol. In contrast, in the case of women, there were no major changes in this type of parameters.

5. Decrease stress

Stress is a great enemy of blood pressure because at a higher level it increases. According to the Ecoosfera website, the ideal is to perform relaxing activities such as yoga and meditation. A very healthy advice and that will serve to maintain normal blood pressure levels is to keep you as far as possible from stressful situations in your day today.

We recommend you: Learn how to be more active in the mornings if you do not like to get up early

Maintaining blood pressure at normal levels is not impossible if you follow these tips. Keep in mind that it is always better to consult with your doctor because it is often necessary to take some type of medication to avoid hypertension.

LatinAmerican Post | Marcela Antonacci

Translated from: '¿Tienes la presión arterial alta? Sigue estos 5 consejos'

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