High blood pressure is a common and serious diseases, due to the health complications it may cause, such as strokes and heart disease, yet it is one of the health conditions that can be prevented and controlled, and this is what we will monitor in the following lines.
Methods of lowering high blood pressure
Lifestyle modification
To help reduce blood pressure, it is recommended to make lifestyle changes, including:
Weight loss: There is a strong relationship between weight gain and high blood pressure. Every kilogram is lost in weight that can contribute to reducing pressure by about 1 mm, and obesity increases the risk of breathing during sleep, which in turn leads to high pressure.
Exercise regularly: regular exercises such as walking, swimming, biking, or even dance, for 30 minutes on most days of the week, can reduce pressure by 5 to 8 mm hole.
A healthy diet: It is recommended to eat whole grains, fruits, vegetables, low -fat dairy products, while reducing saturated fats and cholesterol. Following this pattern may contribute to reducing pressure.
Reducing sodium consumption: Reducing sodium in the diet can reduce pressure by 5 to 6 mm, and it is recommended not to exceed 2,300 mg per day of sodium, equivalent to a teaspoon of salt.
Quitting smoking: Smoking raises blood pressure and increases the risk of heart disease.
Caffeine reduction: caffeine can temporarily raise blood pressure, especially in unusual people to eat it.
Tension Management: Chronic tension may raise blood pressure, so it is useful to learn relaxation techniques and pressure management.
Drug therapy
In some cases, medications may be necessary to control high blood pressure, and among the most prominent of these drugs:
ACE inhibitors.
Angiotensin 2.
Calcium channels.
Thiazidi diuretics.
Renin inhibitors such as jerkin.
Foods that help lower blood pressure
There is a group of foods that are useful in reducing blood pressure, including:
Leafy vegetables: such as spinach, boiling, cabbage, which are rich in potassium.
Raspberry: It contains flavonoids that contribute to reducing pressure.
Beets (beets (rich in nitric oxide that expands blood vessels.
Little milk and milk: a good source of calcium.
Oats: It contains fiber, and a little fat and sodium.
Banana: Rich in potassium is useful to reduce pressure.
Sebaceous fish: like salmon and mackerel, contain useful omega-3.
Unusual seeds: such as sunflower and pumpkin seeds, are rich in magnesium and potassium.
Garlic: helps to expand the blood vessels.
Dark chocolate: Eating it in moderate quantities may contribute to improving heart health.
Pistachios: Reduces vascular resistance and reduces the heart rate.
Olive oil: It contains anti -inflammatory compounds that help reduce pressure.
Pomegranate juice: A daily cup can reduce blood pressure in a few weeks.
