High blood pressure or is a difficult nut to crack. There are more than 300 potential causes of hypertension; however, most of us have the condition because we are obese, not as young as we once were, and we are out of condition. We can’t do anything about our era, but we must modify the other two variables if we want to lower our BP readings to within normal levels.
Perda de Peso
For many of us, being overweight is caused by our own bad lifestyle choices. Yet it’s something we can certainly do something about. All we must do is burn more calories (energy) than we consume and we’ll get rid of weight.
For each 10kg of weight we lose, we can expect to see our systolic pressure decrease by between 5 and 20 points.
The DASH Diet
Dietary Approaches to Stopping Hypertension is a set of healthy, low carb and low sodium dietary guidelines that, if followed, can significantly decrease your BP readings. Because the DASH diet is based on 2000 calories per day, it will also help you to lose weight.
The DASH dietary principles make certain you get adequate quantities of all essential minerals and vitamins. This is important as most people’s diets are deficient in:
- Magnesium Magnesium relaxes the smooth muscle surrounding your arteries, causing your blood vessels to dilate which results in a drop of blood pressure
- Potassiumthe majority of anti-hypertensives are potassium depleting. Green leafed vegetables and bananas are good sources of the mineral
- Calcium: We need about 800 milligrams per day. Most individuals do not attain this in their diet. Research has demonstrated that calcium helps to reduce blood pressure
- Vitamin C: Vitamin C is an antioxidant that can help prevent the LDL from “oxidizing” and forming the hardened plaques in our arteries that cause them to lose their elasticity, thereby increasing blood pressure. Consider vitamin C because the nutrient that keeps your pipes from rusting. The easiest way to get enough of the important vitamin is by eating vitamin C rich foods.
Garlic is a powerful anti-hypertensive agent. Add fresh raw garlic liberally to your daily diet. Cooking reduces the allicin content. You might also take a fantastic quality garlic supplement.
Eat celery and parsley
We are inclined to think of them as garnishes on the side of the plate to make the dish look more appealing. Did you know they are also naturally diuretic?
Reduce or cut out caffeine
Drinking carbonated drinks is exactly like throwing gas on the hypertension flame.
We’re utilised to caffeine limiting all our blood vessels, which raises our blood pressure. However, as soon as our body metabolizes all of the caffeine our arteries dilate causing a throbbing headache.
Drink loads of water
We will need to keep our bodies properly hydrated to maintain optimal health. We should aim to drink about 8 glasses of cold water every day. This helps to keep our arteries supple and eliminates toxins from our body.
Drink green tea
Studies have shown that drinking green tea may decrease your blood pressure. Drink about 3 to 4 cups per day to keep the benefit.
Cut out refined sugar
Although not directly connected with hypertension, refined sugar may be the underlying cause. Try eliminating sugar or cutting back for a couple of weeks and track your systolic and diastolic pressures. Cutting or reducing refined sugar in your diet can also help you to lose weight.
Our modern lifestyle is stressful and that can lead to hypertension. It’s essential for our health to take time every day to relax.
One of the primary reasons why you probably have high blood pressure is because you don’t exercise. Half an hour of aerobic exercise can decrease your blood pressure by 4 to 9 points for nearly 24 hours. That’s the reason it’s necessary to exercise most days of the week.