How To Lower High Blood Pressure

Table of contents:

How To Lower High Blood Pressure
How To Lower High Blood Pressure

Video: How To Lower High Blood Pressure

Video: 7 Foods to Lower Your Blood Pressure 2022, December
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If your blood pressure rises above the norm once, then you should not panic. This does not mean that you have hypertension. However, regular surges in pressure serve as an alarming signal. To maintain a healthy heart and blood vessels, change your lifestyle and diet.

How to lower high blood pressure
How to lower high blood pressure

Instructions

Step 1

Follow your diet

Include low-fat foods in your diet. Eat enough fresh vegetables and fruits every day. Keep a food diary. Indicate in it what you eat and in what quantities. This will help you track your habits. This will make it much easier to make dietary adjustments.

Step 2

Reduce your salt intake

The daily norm for a person is 1.5 g. For comparison, 1 teaspoon contains 2.3 g. The salt contains sodium, which has the property of retaining fluid in the body, which leads to an increase in blood pressure. Try to eat more foods that contain potassium. They are rich in many fresh vegetables and fruits, raisins and dried apricots.

Step 3

Lose excess weight

To lose weight and not harm your health, consult a specialist. They will conduct the necessary examinations and identify the cause of obesity. Excess weight can appear due to lack of movement, overeating or diseases of the endocrine system. After finding the cause, the doctor will draw up an individual weight loss program.

Step 4

Quit smoking

For an experienced smoker, blood pressure is constantly above normal. This is due to the fact that cigarettes contain nicotine. It tends to increase blood pressure. In addition, the chemicals in tobacco smoke attack the arteries and promote fluid retention in the body.

Step 5

Cut out caffeine

The habit of drinking strong coffee or tea can lead to a gradual increase in blood pressure. Try replacing these drinks with freshly squeezed juice or rosehip decoction.

Step 6

Move more

Before starting to exercise, consult your doctor. He will determine the load that is right for you. Walk regularly for 30-60 minutes.

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