Around the world there are millions of people who suffer from having cardiovascular problems. High blood pressure is one of the most common cardiovascular problems and can bring many complications to the sufferer..
We all have high and low blood pressure, as it is part of our body’s functioning. What is not so normal is that the average blood pressure exceeds certain limits. Below we will see exactly what blood pressure is and we will discover 9 ways to lower it and keep it under control.
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What is blood pressure?
A high pressure or high blood pressure is also known as hypertension, and it means that our blood circulates through our blood vessels experiencing more thrust. For different possible reasons, the blood finds itself with more pressure to flow and this can cause different problems.
There are values considered normal for blood pressure. These are accepted ranges in which the blood vessels have adequate tension for the blood to flow in them. The figure is around 120 mm Hg in the case of systolic pressure and 80 mm Hg for diastolic pressure. When the figures are significantly higher we have high blood pressure, and if it is the other way around we have low blood pressure.
During a day we have variations, and in moments of stress or physical activity we have high blood pressure, while if we are relaxed it is rather low. These are specific moments, but there are people who, on average, reach unhealthy levels.
Having high blood pressure can lead to health problems in different organs of the body, especially the heart, which suffers from high blood pressure.The heart, in particular, suffers from a lot of stress. But it is not the only one. There are many cardiovascular accidents in the brain or in other organs such as eyes or kidneys.
9 good ways to lower blood pressure
There are many people who resort to drugs as a solution to this problem without thinking about doing much more. From The Women’s Guide we like to empower people, and is that those who suffer from hypertension can do much more to take care of themselves.
Working on good habits is essential to keep blood pressure under control.They help us to have better health and prevent problems. Here are 9 ways to control blood pressure and lower it.
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1. Eating without salt
Anyone with hypertension should severely limit salt intake.. This obviously means that it is not appropriate to add salt in the dishes we cook, but we must also pay special attention to food that we buy already made. There are places such as bars and restaurants where they cook with a lot of salt, which is added especially in sauces. We must also be very careful with processed foods, because the food industry adds a lot of salt in their products.
2. Avoid large meals
In order to avoid blood pressure rises, it is advisable to eat simple ready meals.. Avoid cooked, stewed, fried, etc.. will be very good for our cardiovascular health. It will always be better to steam, grill or boil.
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3. Avoid saturated and trans fats
To keep hypertension at bay is also essential to follow a diet away from saturated fats and trans fats.. To take care of cardiovascular health in general is not to eat too much fatty meats such as pork and processed products from the food industry. It is also necessary to avoid fried foods.
4. Avoid obesity
To enjoy a blood pressure within normal parameters, it is necessary to avoid being overweight. The relationship between obesity and hypertension has been extensively studied. When there is more tissue in a person’s body, the heart has to work harder to get blood to all the cells. Avoiding being overweight is vital for controlling high blood pressure.
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5. Eat quality foods
Eating quality, lifelong foods is one of the must-have recommendations to take care of cardiovascular health. Poor-quality fast food should be avoided and more emphasis should be placed on fruits, vegetables, cereals, nuts and legumes, which are full of vitamins, minerals and fiber. Variety in the diet is also a protective factor.
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6. Do not smoke
Smoking tobacco is very harmful to our health in many ways, but something that many people may not be aware of is that it also causes hypertension. The nicotine in tobacco increases the levels of catecholamines, substances that cause vasoconstriction.. In addition, the innermost layer of blood vessels is damaged by the substances contained in tobacco smoke.
7. Avoid coffee
The caffeine in coffee has an impact on the rise in blood pressure, although there are people who do not drink it.even though there are people who show more tolerance to it. Caffeine is a substance that blocks the action of some substances in the body whose function is to open the blood vessels. That is why it is better to reduce the amount of coffee we drink and avoid drinking it if we do any intense physical activity, whether for exercise or work.
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8. Avoid certain medications
There are certain medications that have as a side effect an increase in blood pressure.. Some simply cannot be stopped because they are treating a more important ailment. For example, antipsychotics can be very important in the treatment of some cognitive disorders. On the other hand, birth control pills also raise blood pressure and other medications may be used to control and lower blood pressure.
9. Meditate
It is increasingly evident that meditating brings a lot of quality of life to those who practice this activity. Meditating allows the mind to let thoughts flow and we have more awareness of our body, which translates into a lowering of the general tension of the body. Also in the specific case of blood pressure meditation is a great resource for our body..
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