High blood pressure is a chronic disease that affects 1/3 of the US population and more than 1 billion people worldwide. If not treated and prevented, high blood pressure will increase the risk of cardiovascular disease and stroke. However, there are methods to help prevent high blood pressure naturally without the need for medication.
Walk and exercise regularly
Exercise is the most effective and simple method to lower blood pressure. Regular practice will help keep the heart in a stable state, pump blood more effectively and reduce pressure in the arteries.
Spend about 150 minutes of walking or 75 minutes of strenuous exercise (running, playing sports, etc.) each week to prevent high blood pressure and improve cardiovascular health.
Reduce salt consumption
Many studies have shown that eating too much salt is a direct cause of high blood pressure and cardiovascular events. Currently, due to the popularity of processed foods, the amount of salt consumed by humans is increasingly high, making high blood pressure more common.
While waiting for the efforts of health agencies to manage salt in the food industry, use fresh foods and use other herbs and spices instead of salt.
Drink less alcohol, beer
Although some studies have shown that moderate alcohol consumption may have some cardiovascular benefits, it is not enough to compensate for the negative effects of alcohol. Alcoholic beverages directly increase pressure on arteries, which is the cause of high blood pressure in 16% of patients worldwide.
According to scientists from the US, if you cannot give up the habit of consuming alcoholic beverages, drink only 1 glass of alcohol or 1 glass of beer per day for women, this figure for men is 2.
Consume foods high in potassium
Potassium is an important mineral that helps remove sodium from salt and reduce pressure on blood vessels. However, modern diets have increased sodium intake for most people while significantly reducing potassium intake. To have a better balance of potassium and sodium for the heart, increase your intake of vegetables (sour, sweet potatoes); fruits; dairy products and fish.
Control your stress level
Stress is one of the main causes of high blood pressure. When the human nervous system is in a state of consecutive stress, the brain will unconsciously control the heart to beat faster and cause blood vessels to constrict. In addition, stress also makes people more susceptible to cardially harmful behaviors such as alcohol for relieve.
To reduce stress, try listening to gentle music that helps relax the nervous system or engaging in a little physical activity after each working day.
