7 lifestyle tips to help lower blood pressure
Exerciseand nutrition is very important for a healthy heart system. High blood pressure (or hypertension) is one of the most important risk factors for developing heart disease and stroke. Our blood pressure can be affected by many factors, including our genes, diseases such as kidney disease, certain medications, and lifestyle. For most of us, lifestyle factors play the biggest role in raising or lowering our blood pressure.
1. REDUCE SALT UPtake
Salt, or sodium chloride, has been used for thousands of years to flavor and preserve foods and is present in a variety of foods.
Sodium and chloride are essential for many bodily functions, and one of them helps manage the fluid balance of our blood and regulates our blood pressure.
Unfortunately, eating too much salt can upset this balance and cause blood pressure to rise.
The European Food Safety Authority recommends that we consume no more than 5 g (about 1 teaspoon) of salt per day to help reduce our risk of high blood pressure and heart disease.
2. EAT ENOUGH POTASSIUM
Like high amounts of salt, low potassium intake has been associated with an increased risk of high blood pressure.
Potassium is necessary for many bodily processes and, like sodium, it helps maintain the fluid balance of our blood, regulates our blood pressure.
By consuming enough potassium, you can help offset the negative effects of sodium and keep blood pressure in a healthy range.
Potassium is found in many fruits and vegetables, such as bananas, potatoes, spinach and lentils.
3. MAKE A BALANCED DIET
In addition to salt and potassium, our blood pressure can also be affected by other nutrients.
A balanced diet rich in fruits and vegetables and low in saturated fat, sugar and salt.dietEating can provide us with a variety of beneficial nutrients and help us maintain energy balance by keeping our blood pressure healthy.
Many dietary approaches have been shown to reduce blood pressure, the most effective being the Dietary Approach to Stop Hypertension (DASH) and the Mediterranean Diet.
4. MAINTAIN A HEALTHY BODY WEIGHT
Maintaining a healthy body weight is one of the most important factors when it comes to managing our blood pressure. As body weight increases, so does the demand on the heart.
This often leads to an increase in blood pressure. Our body weight is regulated by a complex system that is influenced by a variety of biological, psychological and environmental factors.
These factors differ from person to person and mean that some people may find it more difficult to lose and maintain weight than others. When it comes to weight loss, we must burn more calories than we consume.
However, there is no 'one size fits all' approach to weight loss and the 'best' approach is one that can be enjoyed and sticked to in the long run.
5. BE PHYSICALLY ACTIVE
Physical activity has consistently been shown to benefit both body and mind.
This,Blood pressurehas a positive effect on Regular physical activity can increase the strength of our heart, which reduces the effort required to pump blood throughout the body.
This lowers blood pressure by reducing the force on our arteries.
The World Health Organization recommends that we do at least 150 minutes of moderate activity (e.g. brisk walking) or 75 minutes of vigorous activity (e.g. jogging) each week.
This equates to 30 minutes of moderate activity five days a week. Increasing levels above this threshold will provide additional benefits.
6. LIMIT ALCOHOL
Like smoking, high alcohol intake can have several adverse health effects.
One of them is an increased risk of high blood pressure. 7 A low-risk alcohol level has been estimated at approximately 100 g alcohol per week, which is equivalent to five two-unit drinks per week (eg 200 ml 12.5% vol wine; 500 ml 5% vol beer).
However, recommendations differ between European countries and healthcare organizations.
7. DO NOT SMOKE
Smoking can cause fatty substances to build up on the walls of our arteries.
This leads to an increase in blood pressure and causes a blockage in our arteries, increasing the risk of heart attack and stroke.
If you smoke, the most important lifestyle change you can make to protect your long-term health is to quit smoking.
One of the many health benefits of not smoking is a reduced risk of high blood pressure.
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