Tips to reduce hypertension

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Having high blood pressure poses a risk of having heart or cerebrovascular diseases; you can have high blood pressure without having any symptoms, but other times it can cause a headache, fatigue, anxiety or dizziness when changing your posture, or just when you get up. Therefore it is necessary to keep track of your blood pressure, and if hypertension exists, a change in lifestyle will have to be made.

CONTROL STRESS

Stress can cause blood pressure to rise, due to work or worries; It is, therefore, essential to find time for your body to relax and help lower blood pressure. You can practice yoga, meditation or breathing techniques to relax; you just have to do these activities, enjoying the moment and moving away from worrying thoughts; get every day to do some of these events about 15-20 minutes a day.
FOLLOW A DIET

The recommended daily caloric proportions are 45 to 65% of carbohydrates, 20 to 35% of fats and 10 to 35% of proteins.

Choose complex, low glycemic index carbohydrates, which help control insulin and blood sugar levels at a constant level, such as leafy green vegetables, whole grains, and oat flakes.

Choose unsaturated fats, polyunsaturated and omega-3 fatty acids, to maintain a healthy blood pressure, a hormonal balance and improve cellular functions, such as green leafy vegetables, fish, nuts, flax seeds, olive oil and linseed oil.

Opt for low-fat proteins, such as skinless white meats, fish, soy, tofu, defatted dairy products, egg whites, and nuts.

Avoid red meat, egg yolk and pork, and its derivatives, as they can raise blood pressure; You should also avoid salt in the diet and pre-cooked or prepared products, as well as fast food.
PERFORM PHYSICAL EXERCISE

Several studies have shown that regular physical exercise can reduce hypertension by 20-30%, especially with aerobic exercise. It is essential that in the daily activities, you make sure choices, such as opting for the stairs instead of the elevator, choose gardening activities, as they are an excellent way to exercise, or go walking to work, instead of on the bus, since it is demonstrated that the exercises of low to moderate aerobic activity, are more effective in reducing blood pressure, than vigorous activity.

Also, aerobic exercise, such as walking, running, cycling, swimming, aerobics or skiing, are very beneficial; although activities such as lifting weights should be avoided, as they can cause extreme changes in blood pressure. It is recommended to exercise, at least five days a week for 30 minutes; begins slowly and gradually increases the frequency and duration of each session.
LEAVE TOBACCO AND ALCOHOL

Tobacco and alcohol are two factors that must be avoided because both contribute to complications with high blood pressure; smoking damages the walls of blood vessels and leads to hardening of the arteries, and alcohol potentiates cardiopathies, nervous and cerebrovascular diseases.

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