The high blood pressure it is a condition that can cause severe health problems. The World Health Organization (WHO) estimates that 46% of adults with hypertension are unaware they have this condition, while one in five hypertensive adults can control this problem.

There are several factors a person has a higher risk of suffering from hypertension, such as obesity, anxiety, stress, diabetes, excessive salt intake, alcohol and cigarette consumption, and family history.

To achieve check your high blood pressure drugs are not always needed. Creating healthy habits and some homemade ways could help avoid, delay or reduce related diseases.

maintaining a healthy weight

Blood pressure tends to rise with weight gain. Being overweight or obese can also cause sleep breathing disorders (sleep apnea), which further increase blood pressure.

Reducing the amount of body fat is one of the most effective lifestyle changes to control blood pressure and other diseases, as it allows blood to circulate through the arteries without interruption.

exercise regularly

It’s important exercise to prevent blood pressure from rising, at least 30 minutes of moderate physical activity each day. The intensity will depend on the age and condition of each person.

Walking, jogging, cycling, swimming or dancing are some of the aerobic exercises that can lower blood pressure. Another option is high intensity interval training. Muscle strengthening can also help. It is recommended that you include strength exercises in your workout at least two days a week.

Healthy nutrition

A healthy diet that contains lots of whole grains, fruits, vegetables and low-fat dairy products and low levels of saturated fat and cholesterol can lower high blood pressure. Hydration and the incorporation of water into the diet are also important.

Reduce or avoid salt intake

It is important to look for low sodium foods and drinks to avoid raising blood pressure. The fewer processed foods, the better. Also, if possible, avoid adding salt to foods. Use herbs or spices to add flavor to foods.

Less alcohol and cigarettes

you take too much alcohol it can increase blood pressure by several points. It can also reduce the effectiveness of medications.

Stop smoking it can reduce the risk of heart disease and improve overall health, possibly extending life.

rest

Getting a good night’s sleep may help you regulate your stress levels and consequently lower your blood pressure.

control pressure

Tracking your blood pressure with a sphygmomanometer can help you see if medications and lifestyle changes are working for your health.