Good Lifestyle

Blood -related diseases are considered "silent killers". High blood pressure is one of the common causes of stroke, stroke and even death. For patients with high blood pressure, if you do not want to depend on the drug, perform control and bring blood pressure to safety by changing some daily habits.

Reduce high salt food

The intake of too much salt into the body will increase the amount of liquid entering the blood and arteries from surrounding tissues, thereby increasing artery pressure, hypertension and high pressure on the heart. A WHO statistics show that eating salty is the main cause of complications of hypertension with 62% of patients with stroke and 49% of patients with myocardial infarction.

To keep blood pressure stable, you should stay away from salt marinated foods such as chips, pickles, sausages, dried seafood, canned food, etc. In addition, you can also control the amount of salt consumed daily to below 3 grams, equivalent to about 1/2 teaspoon of salt.

Stay away from grease and fat foods

The menu contains greasy and saturated fat can weaken blood vessel function, thereby causing hypertension. According to medical experts, to avoid putting your heart pressure, you should build a diet with healthy fats for the body.

Accordingly, you should limit the intake of fats, skin of pigs and poultry, flesh broth and animal organs because they are high in cholesterol. Instead, eat lean skin removal, prioritize foods with healthy protein such as shrimp, cold water, eggs, tofu and nuts. In addition, you should also switch to use of vegetable butter and cooking oil high in unsaturated fats such as sunflower oil, olive oil, peanut butter. In addition, doctors also recommend that people with high blood pressure should be away from processed foods because they contain a lot of sodium and saturated fat.

Supplement foods that are beneficial for high blood pressure

According to many studies, potassium and magnesium are substances that can help lower blood pressure, while calcium will help stabilize blood pressure because it can improve the efficiency of filtering sodium, potassium through any membrane and increase. Elasticity for blood vessels. Therefore, if you want to treat non -medication blood pressure, you can also add foods that contain high levels of potassium, magnesium and calcium.

You can provide calcium to the body through low -fat dairy products such as yogurt, preferably yogurt without sugar or low sugar. With potassium, you can supplement through green vegetables and fruits such as spinach, tomatoes, beets, sweet potatoes, potatoes, beans, oranges, bananas. For natural magnesium tolerances, boost vegetables with dark green, flax seeds, sesame seeds, pumpkin seeds, almonds or through fruits such as avocado, grapes, bananas.

Say no to alcohol, beer, tobacco

Alcohol, beer, tobacco and other stimulants are also considered the "crystal" of people with hypertension. Specifically, a study has shown that the blood pressure index increases significantly according to the number of cigarettes that the patient uses. In addition, despite taking anti -hypertension drugs, smokers will not be protected from the risk of disease from cardiovascular disease.

In many other studies, those who use more alcohol and beer will have higher blood pressure value than normal from 5 - 10mmHg. Therefore, to avoid the risk of stroke, myocardial infarction, patients with high blood pressure should say no to alcohol, beer, stimulants. Instead, patients should use mineral water, natural fruit juice.

Exercise, lose weight

A group of sedentary people often have higher heart rate, causing the heart to work "overload" and directly at risk of hypertension. Meanwhile, a group of people with large body weight will require more blood to be pumped, thereby causing stress for blood vessels, causing blood pressure to increase.

In addition to weight loss effects, enhancing exercise, exercising regularly with a time of at least 30 minutes a day can reduce about 5-8 mmHg of blood pressure. You can start physical training with some simple subjects such as walking, jogging, swimming, cycling, dancing. After that, you can raise more with other subjects such as Gym, Cardio, weightlifting, etc. In order to increase endurance, burn calories, excess fat and practice a healthy heart.

Reduce stress

When you are stressed and anxious, your body produces a high amount of cortisol hormone, thereby narrowing the blood vessel diameter and stimulating the heart beat faster and leading to hypertension. In addition, when falling into stress, many people tend to relieve stress by drinking alcohol, smoking, eating fast food. This is even more pressure on high blood pressure.

Therefore, to control high blood pressure, you need to practice relaxing by meditating, practicing deep breathing, listening to music. Arranging scientific working time, sleeping early and getting enough sleep will also help your mood to be more balanced and relaxed.