Hypertension can be controlled by eating a diet rich in fruits and vegetables, low in salt, limiting fatty foods and exercising regularly.
Hypertension occurs when the pressure of blood against the artery walls is too high, which is a risk factor for heart disease and stroke, especially in the elderly. This condition is very dangerous because there are no specific symptoms, usually discovered during examination and blood pressure measurement. In addition to taking medication as prescribed by your doctor, the following ways can help lower blood pressure.
Eat a balanced diet
Diet contributes significantly to reducing high blood pressure. People with frequent high blood pressure should limit greasy foods, processed and canned foods and fast foods such as pasta, pizza, burgers, French fries or other foods with sweeteners. artificial.
Consuming too much sodium (salt) naturally increases blood pressure. People with high blood pressure should reduce the amount of salt and salty foods and only choose foods with low sodium content.
Drink enough water
Drinking 8-10 glasses of water a day can control blood pressure related problems. Dehydration can disrupt the balance of salt (sodium), minerals and blood sugar levels, interfering with daily activities including blood pressure balance.
Drinking enough water supports fluid and sodium balance in the body and lowers blood pressure. Image: Mr. Ngoc
Maintain a healthy weight
Maintaining a healthy weight is essential for controlling blood pressure. Blood pressure tends to increase as body weight increases. A healthy body mass index (BMI) is between 18.5-24.9. To stay in shape, patients should eat a balanced diet, rich in vegetables, fiber, whole grains and exercise daily.
Exercise regularly
Exercise not only helps the heart pump blood more effectively, but also aids in weight loss – a risk factor for high blood pressure. Patients can exercise about 30 minutes a day, 5 days a week. Suitable exercises include swimming, cycling, aerobics, yoga, jogging…
Avoid drinking alcohol and beer
People with high blood pressure should not drink alcohol or only drink in moderation. Healthy women only drink a maximum of one drink per day and two drinks per day for men.
Alcohol contains calories, which contribute to unwanted weight gain. In addition, alcohol has the risk of interacting with some blood pressure medications, affecting treatment results.
Quit smoking
Smoking can cause stress and narrow blood vessels, thereby causing unwanted increases in blood pressure. Stopping smoking can help the index return to normal. Quitting smoking reduces your risk of cardiovascular disease as well as improving your overall health.
Stress management
When in a state of stress, the body produces a number of hormones. These hormones temporarily increase blood pressure by making the heart beat faster while narrowing blood vessels. Excessive and prolonged stress increases the risk of high blood pressure.
Regular stress also contributes to high blood pressure, especially when eating unhealthy foods, drinking alcohol or smoking to relieve stress. Practice meditation, yoga, deep breathing or any favorite activity that helps improve mood and reduce stress.
Monitor blood pressure regularly
People with a history of high blood pressure should monitor their blood pressure at home regularly and see a doctor for diagnosis and appropriate medication.