Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Overcoming high blood pressure with a healthy lifestyle
- 1. Limiting salt and increasing potassium
- 2. Increase intake of fiber and omega-3
- 3. Calcium
- 4. Lose weight
- 5. Sports
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
Changing a healthy lifestyle is an important step to reduce and treat high blood pressure. Blood pressure that is too high can cause fatal health problems, one of which is a disease and a heart attack. Apart from consuming drugs, are there lifestyle changes to deal with high blood pressure?
Overcoming high blood pressure with a healthy lifestyle
1. Limiting salt and increasing potassium
Salt is indeed needed for health, but the amount must be sufficient, it should not be lacking and should not be excessive. Because the high salt intake is associated with high blood pressure (hypertension). It is best to limit salt intake, which is no more than 2,300 mg (about 1 teaspoon) per day.
People over the age of 50 or who have high blood pressure may need to reduce salt intake to less than 1,500 mg per day. In addition to dealing with blood pressure, this can also help protect the body against heart failure and heart disease.
Some people (especially middle-aged people, people with diabetes, obese people, and people with a family history of hypertension) have "salt-sensitive" conditions, which means their blood pressure reacts more quickly to salt than others.
People with salt sensitivity are more at risk of developing high blood pressure and heart problems than people in general.
2. Increase intake of fiber and omega-3
Fiber foods can overcome high blood pressure. A number of studies published in the Journal of Hypertension found that high fiber intake was associated with a significant decrease in systolic and diastolic blood pressure rates for people with hypertension.
Diastolic blood pressure is a number that is below the blood pressure reading. Although the upper number (systolic) is more important than the bottom number, but both still affect heart health. Not only that, experts also mentioned that a decrease in systolic and diastolic blood pressure was also seen in people who did not have high blood pressurei.
Omega-3 fatty acids are found in fish and other seafood. Studies show that omega-3 may have special benefits for many medical conditions, including heart disease and hypertension. This substance can help keep blood vessels flexible and can help protect the nervous system.
3. Calcium
Calcium can be one of the minerals to treat high blood pressure by regulating the work of the smooth muscles that line the blood vessels. Studies have shown that people with sufficient calcium levels have lower blood pressure than those who don't.
Hypertension itself increases the risk of calcium loss from the body. While the effects of excessive calcium on blood pressure can actually cause blood pressure to rise further.
4. Lose weight
Weight loss in overweight people, especially in the abdominal area, can overcome high blood pressure in a relatively fast time. Weight loss accompanied by restrictions on salt intake can make patients with mild hypertension reduce doses or even safely release hypertension drugs.
5. Sports
Regular exercise helps overcome high blood pressure. The reason is that exercise can keep arteries in place to remain elastic, even in older people, exercise can make blood flow and blood pressure normal. Doctors and health professionals recommend exercising for at least 30 minutes for 5 days a week.
