Less salt!
Salt retains water in the tissues of our body. The more water, the more it moves through blood vessels. Hence - high blood pressure.
The problem is that usually an excess of salt in the body can not be detected in diagnostic tests. The recommended daily dose of salt is a teaspoon of salt without a slide. Reducing salt intake to half a teaspoon a day can reduce pressure by 10 mmHg. in a few weeks.
Salt is found in cheeses, sausages, smoked products, canned food, breakfast cereals often go over the norm several times. There is a lot of it in bread, chips, peanuts, crackers and even sweets.
Drain yourself from salt for just 5 days! Suffer a few days - and you will wean yourself from this bad habit.
Use herbs instead of salt as a seasoning. Excellent substitute salt basil, marjoram, parsley, oregano, garlic, etc. All these seasonings produce substances that have a positive effect on the blood vessels.
Down with excess weight!
Each additional kilogram increases the pressure by 2-3 mm Hg. Art. However, not only body weight is important. Fat tissue accumulates mainly in two places: on the stomach (obesity type "apple") and on the buttocks and hips ("pear-shaped" type of obesity). Fat for storage is deposited in the abdominal cavity. At the same time, many compounds are produced, which contribute to inflammation of the blood vessels and increase of pressure.
Lose weight slowly! It is important that weight loss is systematic - 0.5-1 kg per week is the optimal rate of weight loss for health. Do not use any of the fashionable miracle diets. Consult your dietician how to lose weight and develop a diet for you.
Start exercising
When the muscles work, the blood begins to circulate faster, which provides more oxygen and nutrients to the organs and tissues. The blood vessels expand, and the pressure is regulated independently. During physical activity, salt and water are removed from the body, which also causes the pressure to return to normal.
Practice at home, try to start every day with morning exercises, preferably with an open window. Take for a rule to perform at least usual slopes, swings your hands, squats, etc. Always start with stretching exercises, warm up and warm up the muscles. Distribute efforts so that the activities are not too tense.
At high blood pressure, walking, swimming, aqua aerobics, cycling and skiing are recommended. Avoid power sports. Physical activity should last at least 30 minutes. The preferred principle is 3 x 30 x 130 - three times for several weeks for 30 minutes, so that the heart rate increases to 130 beats per minute. But when you have shortness of breath or shallow breathing, you should stop physical activity.
Replace animal fats with vegetable
Fatty meat, cheeses, fat, by-products, ready-made pies, butter, cream are the source of animal fats (saturated). Frequent use of them destroys the blood vessels, increases LDL cholesterol in the blood and promotes atherosclerosis. All these factors are factors of the development of hypertension.
Choose vegetable fats, in particular, the recommended are: olive oil, soybean oil, flaxseed, rape, corn. Add them to cooked vegetable salads. Ideally, it would be if you gave up fried food at all.
The only useful product containing animal fat is fish. Few people know that oily fish is useful for the treatment of hypertension. It is best if it is a fat marine fish, such as mackerel, salmon. Do not you like fish? You can take fish oil in capsules, as a food supplement.
Quit smoking!
Nicotine, present in tobacco smoke, after getting into the lungs is quickly absorbed into the blood. Together with him comes to the brain. And he sends a signal to allocate more adrenaline - a hormone that narrows the blood vessels. This leads to an increase in heart rate. Each cigarette increases the pressure by an average of 10 mm Hg. Art. After 30 minutes it returns to the original. However, each next cigarette again leads to an increase in pressure.
Nicotine replacement therapy is a way to get rid of addiction without psychological trauma and disruption. This is the release of nicotine through the skin through translucent patches or a special chewing gum containing microdoses of nicotine. Help to stop smoking also special cigarettes, and not radiating fumes of smoke. Your doctor may also prescribe you a prescription medication that reduces cravings. But it's better to quit smoking without medication.
Cognac substitute for wine
When drinking alcohol in large quantities for a long time, blood pressure increases. It is very dangerous to consume large doses for a short time, for example, several glasses of vodka or cognac on the day of the name day.
If you can not do without alcohol, choose a weaker one, such as a glass of red wine. One glass - 150 ml. wine per day consumed at lunch or dinner - can even have a positive effect, as this leads to the expansion of small blood vessels, which facilitates blood flow and lowers the diastolic blood pressure. Red wine contains valuable compounds, such as flavonoids, which help strengthen and tighten the walls of blood vessels. Red wine also contains a lot of potassium, useful for hypertensives.