Arterial Hypertension – Simple Treatments
Smoking, obesity and sedentary lifestyle contributes to hypertension. Hypertension can be controlled or even eliminated by making some lifestyle changes.
Take your blood pressure at home. People who measure their blood pressure at home several times a month can better control it. Thus, we can avoid so-called white coat hypertension that occurs only in the hospital but is normal in the remaining time. Even if you have your own blood pressure device, you’d better check your blood pressure regularly at a doctor’s office.
Lose weight. If you are overweight, you are 2-6 times more likely to make hypertension. The more you weigh more than the recommended body weight the more likely to have increased tension. A loss between 3 and 9 percent of body weight can be enough to cause blood pressure to decrease to safe values (<140/90 mm Hg). Recommendation: eat fewer calories than you burn, avoid foods high in fat and often do exercises.
Regular exercise can reduce blood pressure by 5-10 percent. Running, cycling and weight lifting are excellent and walking, gardening can be really beneficial.
Stop smoking. Quitting smoking can have obvious effects. There is a tremendous amount of evidence that smoking itself is the most important risk factor for heart disease or stroke.
Reduce salt intake. Sodium (salt) causes water retention, blood volume increases spectacular, so blood pressure will increase. Follow diets with low sodium or no sodium and avoid salty snacks, salted meat and fish, and other salty foods. Add salt for taste just at meal, not during cooking, because the food absorb so much salt and salty taste intensity will decrease.
Eat enough potassium. When the potassium level increases, the level of sodium decreases, leading to a reduction in blood pressure. The richest sources of potassium are fruits (especially bananas) and vegetables. You can buy potassium supplements or salt substitutes containing potassium.
Calcium and magnesium. This is not a treatment for hypertension, but blood pressure may increase if the diet is low in calcium and magnesium. The best sources of calcium are milk, soy milk and orange juice (supplemented with Ca). The source of magnesium are green leafy vegetables, grains, beans and legumes, lean meat (chicken, fish). The dose of calcium is 1000 mg per day, and the dose of magnesium is 300 mg for men and 170 mg for women.
Eat fish. Fish contains omega 3 fatty acids that can help lowering blood pressure, reduce the risk of blood clots and decrease the proportion of deaths among people who have already suffered a heart attack. The best sources are fatty fish: salmon, mackerel, fresh tuna, canned sardines.
Garlic can lower blood pressure. There are evidences to support this. Also, eating a clove of garlic daily can lower cholesterol and blood sugar.
Hawthorn. This herb has a long tradition as a remedy against heart disease. Take 400-600 mg dried herb per day.
Alcohol. Small amounts (attention) of alcohol may be beneficial for the heart. Too much alcohol will increase tension. The maximum limit is 2 drinks per day for men and one drink for women.
Emotional stress does not cause long-term increases in blood pressure, but can cause temporary increases. Take time to calm and relax, meditating and breathing deeply.
Cholesterol does not increase blood pressure, but leads to narrowing of the arteries, the loss of their flexibility. High cholesterol leads to plaque formation in the arteries and high blood pressure can make these deposits to break off and form dangerous clots.