Hypertension: How to lower blood pressure without drugs

Hypertension (or high blood pressure) is a condition it can cause serious health problems.

Among other things, it significantly increases the risk of suffering heart diseasestroke and nephropathies.

In this regard, the World Health Organization (WHO) estimates that the 46% of adults with hypertension don’t know it who suffers from it; while alone one in five hypertensive adults manages to control themselves the problem.

What is hypertension and what causes it

The blood pressure It is the force exerted by blood against the walls of arteries, which are large vessels through which blood circulates in the body. A person is considered to have hypertension when blood pressure is too highexplains the WHO.

When we talk about blood pressure we mention two values. The first is the systolic blood pressure and corresponds to the moment in which the heart contracts or beats.

The second, the diastolic blood pressurerepresents the pressure exerted on the vessels when the heart relaxes between beats.

To set the diagnosis of hypertension it is necessary to measure the pressure on two different days. In both readings, the systolic blood pressure should be greater than (or equal to) 140 mmHg and the diastolic blood pressure greater than (or equal) 90 mmHg.

to exist several factors whereby a person is older risk to suffer from hypertension. These include obesity, anxiety, stress, diabetes, excessive salt intake, alcohol and cigarette use, and family history.

How to lower high blood pressure without drugs

To achieve check high blood pressure It is not always necessary to take drugs. In this sense, create Healthy habits could help prevent, delay or reduce related diseases.

Let’s see, one by one, what these healthy habits are.

1-Maintain a healthy weight

Blood pressure often rises when you gain weight. Being overweight or obese can also cause difficulty breathing during sleep (sleep apnea), which further increases blood pressure.

Reducing the amount of body fat is one of the most effective lifestyle changes for controlling blood pressure and other illnesses, as it allows blood to flow through your arteries without interruption.

2-Exercise regularly

It’s important exercise to avoid the increase in blood pressure. The recommended thing is, at least, 30 minutes of moderate physical activity every day. The intensity will depend on each person’s age and condition – you should always consult your doctor.

Walking, jogging, cycling, swimming or dancing are some of the aerobic exercises that can lower blood pressure.

3-Eat a healthy diet

It is recommended to bring a healthy eating high in whole grains, fruits, vegetables, low-fat dairy products, and low in saturated fat and cholesterol. This helps lower high blood pressure.

The hydration and incorporating water into your diet is also important.

4- Reduce or avoid salt intake

It’s important to search low-sodium foods and beverages to avoid increasing pressure. In fact, the smaller the amount of processed foods, the better.

It’s also very affordable avoid adding salt to food. Instead, herbs or spices can be used to flavor food.

5-Do not smoke and consume less alcohol

take too much alcohol It can raise 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.

6-Rest well

Sleep well it helps at night regulate stress levels and consequently reduce blood pressure.

7-Frequently check the pressure

Doing a pressure check with a tensiometer is very important to know how the situation is.