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Blood pressure can be relatively easy to control with a healthy diet, exercise, tobacco cessation and regeneration. Caring for the health of the heart should be a priority for anyone who wishes a long life in good health.
The causes of hypertension
Many factors can affect blood pressure. We can influence some, but not all, of these factors.
As they age, the risk of developing hypertension increases as the blood vessels become more rigid. Some of the most common causes of high blood pressure are:
- Excessive salt intake
- Stress and Anxiety
- Too much alcohol
- History of Hypertension in the Family
- Diabetes
- Tobacco
Blood pressure is the force exerted on the walls of your arteries when the heart pumps blood. If you have high blood pressure, your heart must provide more energy to circulate the blood in the body.
Normal arterial pressure is between 10 and 14 (high or systolic) and 6 to 9 (low or diastolic).
Hypertension increases the risk of stroke (Cerebral Vascular Accident), myocardial infarction, aneurysm and chronic kidney disease.
SYMPTOMS
In most cases, high blood pressure has no symptoms. Hypertension is called the silent killer, for the reason that it always “sneaks” suddenly into the patient.
Most people discover that their blood pressure is too high when they do a measurement at home or during a check-up visit to the doctor.
Natural means to treat hypertension
Nutrition plays an enormous role in regulating blood pressure. Exercise and weight control are also very important. In the following, we present 7 natural ways to reduce blood pressure, which can eliminate the need for medications, if you are disciplined enough to implement them.
Magnesium
Several scientific studies have shown that magnesium succeeds in reducing blood pressure in people with mild to moderate hypertension. Good sources of magnesium are green vegetables and oilseeds such as almonds, walnuts, etc. These fruits are also rich in unsaturated fats that are good for the heart. Raw or grilled, oilseeds are better for health than salty or fried in oil.
Potassium
Potassium is a mineral that maintains the balance of electrolytes and fluids in the body. It also influences blood pressure. Blood pressure control medicines act by retaining potassium in the body. Foods high in potassium are recommended for people who suffer from hypertension. Examples of these foods are almonds, Swiss chard, avocado, spinach, beans, fish and bananas.
Garlic
Garlic is a well-known remedy for many diseases. It has been proven to be effective in lowering blood pressure. Garlic lowers blood pressure also in people with normal blood pressure. In addition to regulating blood pressure, garlic is effective against hardening of the arteries.
Fibers
So far, many studies have shown that a high-fiber diet results in a slight decrease in blood pressure. Fruits and vegetables are high in fiber and are recommended in large quantities for people with hypertension, in addition they must be organic to avoid pesticides.
Fish oil
Fatty fish contains omega-3 fatty acids that are essential for anyone who has a heart problem and vascular system. Fish oil slightly decreases blood pressure. In addition, it lowers triglycerides and also protects the blood vessels from atherosclerosis. Eat wild fish at least twice a week, preferring small fish (sardines, mackerel, herring) with the MSC (sustainable fishing) label. They are frozen or fresh at very affordable prices.
Reducing Salt Reducing salt intake over a 4-week period significantly reduces blood pressure, and is even more important than consumption of fiber or fish oil. This is one of the simplest things you can do and this will translate positively on your health.
Exercises
In addition to a healthy diet, it is recommended to have daily physical activity because it is also proven that this helps lower blood pressure. Physical activity stimulates the production of nitric acid, which dilates the blood vessels and lowers blood pressure. Exercise should not be difficult, like weight training with dumbbells, but you should try cardio exercises like running, swimming or cycling.
