7 Tips to Prevent High Blood Pressure
High blood pressure is a chronic disease that, although not curable, can be controlled. This is a common, silent and most cases can be identified just by measuring blood pressure. The prevention of high blood pressure is essential, since high levels cause an increased risk of heart attack, stroke, kidney failure, among others.
Healthy habits are responsible for disease prevention and control. Check out seven tips on how some simple everyday attitudes can help you:
Work out! In addition to all the benefits that physical exercise brings to the body, it also helps control blood pressure and reduce body weight - another agent that contributes to hypertension. Aerobic activities are the most suitable. Start slowly, taking 30 to 45 minutes a day, three to five times a week. Weight training is an excellent preventive agent for high blood pressure, as it contributes to improving peripheral circulation and cardiovascular health. The risk of sedentary people having high blood pressure can range from 20 to 50%.
Reduce your salt intake The impact of excessive salt intake on blood pressure is nothing new. But it is not just the addition of salt in food preparations that we must be careful. Avoid canned products, sausages, snacks, stuffed biscuits, processed foods, soft drinks, yellow cheeses, ready-to-eat spices and try not to add more salt to your plate, always seeking to replace it with natural seasonings. In addition, opt for a healthy diet, consisting of fruits, vegetables, vegetables, whole grains and lean meats.
Beware of the fat around the waist The accumulation of fat in the abdominal region is directly linked to hypertension, heart attack and diabetes. As recommended by the World Health Organization, the limit measure for men is 94 cm, while for women it is 80 cm. For this, there is no mystery: it is the combination of healthy eating with the practice of physical activities.
Reduce alcohol intake The consumption of alcoholic beverages can be harmful to your health, therefore, reduce or eliminate your consumption.
Do not smoke Nicotine is one of the elements responsible for high blood pressure, in addition to all other harmful substances. For the sake of your health, quit smoking altogether!
Eliminate stress Excessive stress is one of those responsible for triggering several diseases, including hypertension. Respect your limits, sleep well, rest, practice physical activities and make time for leisure. Always remember that your emotional health is directly linked to your physical health!
D vitamin Mainly synthesized by exposure to sunlight, vitamin D helps with circulatory balance. Its lack can cause not only increased pressure, but also dizziness and excessive sweating.
Here at the OIH , we are aware of the importance of preventing cardiovascular disease, which is why we have a centre of excellence totally focused on this area of medicine. We have a specialized team and state-of-the-art equipment to assist in the most appropriate diagnosis and treatment. Make your appointment here.