- How to reduce the pressure at home - simple ways
- Bad habits
People who have been diagnosed with high blood pressure (systolic blood pressure greater than 140 or diastolic blood pressure - above 90 mm Hg / item) are often concerned about the prospect of medication against hypertension. However, by following simple recommendations are often possible to reduce the pressure in the home, thereby making it possible to reduce the dose of drugs, and sometimes do without them.
The normal body mass index (BMI) of man - from 18.5 to 24.9 units. (To calculate BMI, need to weight in kilograms divided by height in meters squared). If your BMI is more than the norm, and you have hypertension, while reducing the weight of 4.5 kg per your blood pressure will be reduced by 5-20 mm Hg / st. Typically, the more overweight a person, the more visible it decreases blood pressure. Moreover, weight reduction increases efficiency of antihypertensive drugs.
Waist is also important for people who need to lower blood pressure.
Studies have shown that a large amount of fat in the waist area is associated with an increased risk of severe hypertension and complications of this disorder.
For men, the risk is greatly increased if the volume of their waist exceeds 102 cm; critical waist circumference for women is considered to be 89 cm.
Regular exercise - at least four times a week for 30-60 minutes - to help reduce the pressure by 4-9 mm Hg / st for just a few weeks. People with pregipertenziey (borderline condition in which the systolic blood pressure is 120 to 139 mm Hg / item, and diastolic - from 80 to 89 mm Hg / item) sport can help prevent the development of hypertension present.
Patients who have been diagnosed with hypertension, you should talk about your training program with your doctor - he will determine what types of loads are safe, and what is best avoided. Those who for a long time (if ever) is not involved in sports, often have to start small. Even if you think, for example, the doctor recommended a ten-minute workout - it's too little, do not be tempted to train more. Endurance and strength you need to develop gradually, or harm from training can be more than good.
To eat healthy food
The fact that the basis of the diet should be fresh fruits and vegetables, whole grains, low-fat dairy products and foods rich in unsaturated acids, and that avoid simple carbohydrates, saturated fats and trans fats - It is a truism that, unfortunately, not all guided in real life. Meanwhile, following these rules, you can reduce the pressure by as much as 14 mm Hg / st. Switching to a healthy diet
Healthy eating - do not limit yourself to eating
does not mean you have to completely abandon the favorite, but harmful delicacies - you can indulge yourself by them from time to time, but they should not be permanent "guests" at your desk.
There are more foods rich in potassium
There are more potatoes and other foods rich in potassium, such as tomatoes, oranges, bananas
Bananas: the benefits and harms health
, Beans, peas, melons, raisins, prunes. To reduce the blood pressure, it is recommended to consume 2 to 4 grams of potassium per day. Ideally, you need only get potassium from food, but you can ask the doctor to recommend you nutritional supplements, which contain this substance.
Reduce sodium intake
Patients with hypertension is not recommended to use more than 2300 mg of sodium per day (about as contained in one teaspoonful of salt); it will reduce blood pressure by 2-8 mm Hg / st. Hypertension patients aged over 51 years, as well as those who in addition to hypertension diagnosed with diabetes or chronic kidney disease should reduce sodium intake to 1.5 grams per day.
To control the amount of sodium in your diet, experts recommend:
- Read the information on the packaging of food, and try to buy products that contain a minimum amount of sodium;
- How can less likely to eat semi-finished products;
- As often as possible instead of salt to use other seasonings;
- Salt only ready-made meals.
To breathe fresh air
Not less than thirty minutes a day walking briskly, it is desirable - in the park, in the woods or in another place, far from the busy streets with a high concentration of exhaust gases. Such trips do not replace training, but rather complement them. While walking, try to at least five minutes at a time to breathe deeply - so that the air fills the abdomen, not the chest as for shallow breathing.
Deep breathing helps to reduce stress hormone levels
How to beat stress? Create an oasis
And this, in turn, leads to increased levels of renin - an enzyme produced by the kidney, which helps lower blood pressure.
There are dark chocolate
The dark chocolate contains substances that increase the elasticity of blood vessels; studies have shown that patients who ate every day for 14-20 grams of dark chocolate reduces blood pressure significantly. However, you should not abuse the chocolate - it could have the opposite effect.
Take supplements with Q10
Regular supplementation with coenzyme Q10 can lower blood pressure 10-17 mm Hg / st. Talk to your doctor before you start taking these supplements.
Drinking tea with hibiscus
In one study, patients who daily drank three cups of tea with hibiscus
Hibiscus: Sudanese rose
For six weeks, blood pressure decreased an average of 7 mm Hg / st.