See the 5 best practices for controlling blood pressure

Hypertension is one of the chronic diseases that kill the most in the world and has become a public health problem. Our heart pumps blood to reach all parts of the body, doesn't it? Hypertension happens when this pumping needs to be more intense in order for it to keep going to all the tissues.

This is because the bloodstream encounters some resistance to passing through the arteries. Thus, the pressure exerted on the vessel wall increases, and this can happen suddenly.

To diagnose someone with hypertension, it is necessary to measure the pressure after 5 minutes of rest and in a sitting position. If the measurement gives a value equal to or greater than 140/90 mmHg, it is considered high, but an individual is only classified as hypertensive if these numbers remain that way constantly, that is, day after day.

How to control blood pressure?

Cultivate healthy habits

Exercise is essential in anyone's life, but it is even more important for those who need to have better control of their blood pressure.

Before starting to practice any type of exercise, it is necessary to look for a doctor to perform the necessary tests, and it is only indicated to start after the cardiologist's approval. From there, look for a physical activity that you like and look for a specialized professional to follow up during training.

It is also recommended to start a change in eating habits. Eliminating or at least considerably reducing foods high in saturated fat (such as red meat) is a good start. In addition, it is important to remove other fatty foods, such as fried foods, from the menu.

Lose weight

The more weight a person has, the higher their blood pressure. Typically, these people have vessels with a large amount of fat lodged in their walls—this condition is called atheromatous plaques. They are the ones that promote resistance to the passage of blood.

Thus, by losing measures, this type of fat is reduced. In addition, when losing weight, you also lose abdominal fat, which is the most dangerous for high blood pressure. Ideally, the circumference of the abdomen should be less than 88 cm in women and 102 cm in men.

Bet on specific diets

A change in diet as a whole must be made, however, there are some warnings and considerations that are specific to hypertensive individuals. Thus, a specific diet was created for people with the disease: the Dash Diet.

This diet has a considerable reduction in sodium, refined sugar, processed foods, and saturated fat. Thus, it aims to eliminate all substances that may contribute, in any way, to the increase in pressure.

It works as follows:

  • the amount of sodium should be reduced to 1,500 to 2,300 mg per day;
  • the consumption of foods rich in cholesterol (egg yolk, for example) should be only 150 mg daily;
  • for a 1,500-calorie diet, only 90 to 150 might be saturated fat.

This is a diet that has provided good results and is highly recommended by experts.

Give up smoking and alcohol

Cigarettes pose a number of health risks, including getting cancer, and help break down blood vessel walls. This causes them to contract (a form of resistance to this "inflammation") and thus offers greater resistance to the passage of blood, causing the pressure to rise.

Alcohol also increases blood pressure, and the ideal is not to exceed 30 g per day of this substance. That's 2 canned beers or 2 glasses of wine.

Reduce stress

What is your lifestyle? Are you always very agitated and don't take advantage of your day to relax? So, it is necessary to rethink this pace and learn to slow down.

The stress releases a substance called cortisol, which increases blood pressure and damages the vessels. That's why some people can have a heart attack when they get bad news.

Take more care of yourself and your health. Always remember that the best way to prevent disease is through prevention. So, take your exams regularly and try to live a healthier life, having more time for yourself and your loved ones.

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