Due to high blood pressure, your doctor recommended you to change your lifestyle? This does not mean a revolution at all. In order for the blood pressure to return to normal, it is enough if you follow a few rules and change something in your diet.

The number of people suffering from hypertension is systematically growing, and it is influenced by lifestyle: overeating and unhe althy diet, lack of exercise, smoking. And too high pressure is a risk: it promotes the development of atherosclerosis, heart attacks, strokes.

It has also been proven that high blood pressure in middle-aged people significantly increases the risk of dementia in the elderly. Too high pressure must be lowered as instructed by the doctor, but not only with medication: it is also worth making changes to the plate and lifestyle. What rules should be followed?

Reduce the amount of s alt

The sodium contained in it increases the pressure. He althy people can eat about 4-5 g (1 teaspoon) of s alt in accordance with the daily s alt consumption standard, people with hypertension should reduce this amount by half. This allows you to reduce blood pressure by up to 10 mmHg in a matter of weeks.

It is worth remembering that a lot of s alt is contained in ready-made products, e.g. cold cuts or canned peas (a teaspoon of canned green peas may contain up to 1 g of s alt). So it's best not to add it to dishes that you prepare at home - and to keep them tasty, steam them (then you don't need to add s alt) or season them with spices. When buying bottled water, choose the low-sodium one - with a sodium content below 20 mg / l.

Eat foods rich in potassium

This element increases the excretion of sodium from the body, it is also necessary for the proper functioning of the heart. A good source of it are dried fruits (apricots and raisins), potatoes, carrots, tomatoes, bananas.

Reach for good fats

Oils containing omega-3 and omega-6 fatty acids are the best - these compounds contribute to lowering blood pressure and the level of LDL cholesterol (the bad thing) and triglycerides. These acids are found in rapeseed, walnut, sesame and olive oil. However, avoid products that contain saturated fats - they are in butter, lard, and also in some oils (coconut, palm).

Limit alcohol

Increases pressure, and its excess strengthens this state. Even though a glass of red wine improves circulation and slows downthe development of atherosclerosis, do not overdo it and drink more than 1-2 lights a day.

Be careful with sugar

May affect blood pressure levels, increase heart rate. It hides everywhere: not only in sweets, but also in drinks and processed products. The most common sweet additions are glucose-fructose syrup and sucrose - if you find them on the label, it's best not to buy them.

Don't smoke

Nicotine damages blood vessels and raises blood pressure. Smoking cigarettes is a straightforward pathway to high blood pressure, but if you quit, your blood pressure will start to drop. Of course, not immediately - you will notice positive results only after some time.

Eat vegetables

They are not only a source of many valuable vitamins and microelements, but also contain fiber that prevents hypertension. It is worth eating especially tomatoes, beets, cabbage, eggplants and kale, and when composing the menu, use the principles of the DASH diet recommended for people with hypertension - the pressure should start dropping after 2 weeks of its use.

Walk as often as possible

You do not need to exercise intensively to lower your blood pressure - half an hour of walking and a few short walks during work are enough - a study published in the journal "Hypertension" has shown. Such really short, even three-minute walks reduce the negative effects of prolonged sitting, lower cholesterol levels and have a positive effect on the cardiovascular system.

Drink coffee if you like it

It is not true that it promotes hypertension: yes, it raises blood pressure, but for a short time, while drinking coffee regularly lowers the risk of cardiovascular disease, as there is ample scientific evidence. The guidelines for people with hypertension do not prohibit them from drinking coffee - especially if the treatment is well managed.

Do not use grapefruit if you are on medication

This fruit lowers blood pressure, but it is not recommended for medications: it increases their concentration in the blood. This is because there are active substances in grapefruits called furanocoumarins that block one of the enzymes, CYP3A4. This enzyme is used to absorb many drugs, also for hypertension. When you eat grapefruit while taking your medication, the medication passes into your bloodstream but is not metabolized and its concentration increases with each dose, which could lead to a life-threatening overdose.

Category:

Cardiology