Blood Pressure: 5 tips to Control It

Blood pressure, also called blood pressure, is a value that measures the blood pressure when it circulates through the arteries. Higher blood pressure, the higher number of health problems, it is important to change lifestyle to cope with both hypertension or high blood pressure or low blood pressure. Although having low values in blood pressure measurements is considered a symptom of good health, extreme values in both are worrying, and it is necessary to control them by measuring them daily, consulting with a specialist doctor, and following both an adequate diet and a way of life that helps regulate it.

In any case, in recent years hypertension has been revealed as one of the most widespread blood circulation disorders among the adult population, affecting about 40% of the population. The big problem with hypertension is that in many cases it shows no symptoms, being a silent disease that is only detected when it has already caused significant damage.

In the vast majority of cases of high blood pressure, the causes are unknown and, depending on the circumstances or degree of involvement, will require medications to stabilize it. However, there are also other natural measures or remedies that have proven effective and can favor lower high blood pressure levels. Attention.

1. Reduces sodium intake

This is probably the first measure recommended by doctors. The latest guidelines adopted by the World Health Organization Guidelines Examinations Committee recommend a daily contribution of only 2g of sodium, which translates to 5g per day of salt. But this is not exclusively related to the salt we use to season food, the list also includes all those processed that we consume that can also contain large amounts of sodium. That’s why it’s so important to learn how to read food labels when we buy, and thus know how to identify what we’re going to eat.

2. Exercise

Well-done exercise can bring numerous health benefits, including reducing blood pressure figures. Exercise must always be adapted to each person and according to his or her possibilities, and as we commented on in the previous point, it must be done moderately. Try with routines like walking or doing Nordic marching, dancing, going out for a bike ride. Another highly recommended exercise is swimming, which will also help you, like any exercise, improve your cardiovascular health.

3. Overweight or obesity? It’s time to work on that.

And it doesn’t have to be the beast, a super strict diet and non-stop exercise, that would be counterproductive even for your joint health, but it has been shown to go down between 2 and 3 kilos, it works to reduce tension.

4. Change your eating habits and try to eat a plant-based diet

Increasing the consumption of vegetables, greens, and herbs, as their large contribution to minerals such as potassium and magnesium are very good at reducing blood pressure. Likewise, plant-based diets are very beneficial due to the contribution of antioxidants such as quercetin, flavonoids, anthocyanins, among others.

These phytochemicals act as vasodilators favoring blood circulation. Some specialists recommend the DASH diet (dietary approaches to stop hypertension) for people suffering from hypertension, because in addition to vegetables and fruits, this diet model also includes whole grains and legumes.

5. 7 food supplements you can add to your diet

If your doctor hasn’t prescribed any drugs to control your blood pressure because it doesn’t consider it necessary, there are certain supplements that contain specific nutrients and that you can include in your diet as a preventive measure. These may be:

– Magnesium: It favors muscle relaxation of blood vessels, thus reducing blood pressure.

– Olive extract: oleuropeoside, a vital active ingredient in this plant, has a vasodilatory effect, resulting in a hypotensive effect. It can be consumed in infusions.

– Hawthorn extract: it has a sedative effect on the nervous system and is shown to help reduce palpitations. The white thorn is also a powerful cardiac tonic.

– Horsetail: Contribute to eliminating fluid retention without losing minerals.

– Aged black garlic: It has an anti-inflammatory effect thanks to components such as S-allyl-cysteine, a sugary compound that also gives it an antioxidant capacity.

– Dairy peptides: Milk consumption can provide proteins such as casein, which is the main protein component (approximately 80%), and whey proteins, which, when digested by certain enzymes, allow for the production of bioactive peptides that act as angiosteine II inhibitors, responsible for the narrowing of blood vessels. These peptides have very beneficial effects on health. Likewise, peptides can be antihypertensive, antioxidant, antithrombotic, hypercholesterolemic, opiate, mineral-chelating, antistress, immunomodulatory, antimicrobial, cytomodulatory, anticariogenic, etc.

– Fiber: The supply of soluble fiber helps reduce high cholesterol and improves insulin resistance, contributing to a decrease in blood pressure.