Exercise - King
Like most adults, I am on a high blood pressure drug. Which I find really annoying. So I was looking for ways to reduce my blood pressure, so as not to need the chemical preparations that I take.
As always, the research beckoned where I found so many proposals that I almost lost in the study, and not what I really intended to do.
1. I hate to admit it, but the first thing that came was to lose weight, focusing on measuring the waist (up to 40 years for men, 35 for women), so if there are others, I, I give some of them to you.
The following is information from the Mayo Clinic staff
“Blood pressure often increases with weight. Being overweight can also cause breathing problems during sleep (sleep apnea), which further increases your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help lower blood pressure.
In addition to shedding pounds, as a rule, you should also watch your waistline. Holding too much weight around your waist can put you at a greater risk of high blood pressure. ”
2. Then exercise: - just 30 minutes on most days of the week (I try to control 5), can have a huge impact and reduce blood pressure by 4 to 9 ml of mercury (mm Hg. Art.). I'm so up to it! The best options are walking, jogging, cycling, swimming or dancing, or even weight training.
I think most of us can cope with a walk or two, and for me, if this is not an option, then I practice some exercises at home at home. For weights, I use a couple of bottles of water and sit on the edge of the sofa to train my legs.
3. Keep a healthy diet. It is recommended to be a smart buyer. Read food labels when you buy and stick to your healthy eating plan when you eat lunch. This is not always easy, but the benefits are huge.
Try to eat less processed foods. Only a small amount of sodium is found naturally in food. During processing, most sodium is added. Checking the labels will show how much sodium (salt) and various types of sugar are added during processing. They are added as much as possible to increase the shelf life of the product, which does not appeal to me at all.
These days I began to freeze my vegetables, which I found far less complex and difficult than I thought. So now I have a freezer full of frozen vegetables that do not contain sugar, salt, which I admittedly added to the water. But I just blanched the vegetables and used the same water for those who don't add strong taste to the water. Therefore, my use of salt is minimized.
Then I checked some foods, etc., that can help lower blood pressure. Now I have never attended fragrant teas, except green and Earl Gray, but on the research front I came across the following.
Hibiscus tea contains phytochemicals that play a role in lowering blood pressure. Soy contains isoflavones, which also help reduce systolic blood pressure readings (above). They also help in the production of nitric oxide enzymes, which help in relaxing the blood vessels, reduce blood pressure.
4. Stop smoking
5. Work on reducing stress levels.
6. Every cell in the body has a receptor for vitamin D, which works by absorbing or taking vitamin D. It can be found primarily in the sun. It should be noted that if you live more than 35% up or down from the equator, this can lead to very little absorption, because the rays of the sun weaken. Although exposing arms and legs in the sun for 5-45 minutes between the hours from 10:00 to 15:00, is usually enough to meet the daily needs for most skin types.
It can be found in fatty fish, fish oil and egg yolks, among others. Every cell in our bodies has a receptor for vitamin D. The deficiency is also associated with type 1 diabetes, MS, high blood pressure and thyroid problems.
Thanks to the Office of Nutrition at Healthline.
Overweight people may also need more vitamin.
Do not forget alcohol -
As a rule, more than one drink per day for women and men over 65 or more than two per day for men aged 65 and under. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-liter liquor.
Drinking more than a moderate amount of alcohol can actually increase blood pressure by several points. It may also reduce the effectiveness of blood pressure drugs.
Unfortunately (for me), caffeine also has a bad effect on blood pressure. But then, reducing consumption, it was really good, so I can not complain.
As a rule, the general -
Blood pressure should be less than 120/80
To avoid high cholesterol - Keep the numbers less than
100 mg for LDL (bad) cholesterol.
60 mg + for HDL (good) cholesterol.
If you are overweight or prevent overweight, watch your waist measurements be under 40 in men, 35 women aged.
Exercise regularly
Eat less than 7% of calories in saturated fats.
Eat less than 200 mg of dietary cholesterol.
So, if we want to avoid or change our dependence on chemicals, following a diet plan that can really help, is actually not a problem, is it?
Finally, Statins is partly responsible for making the recipients tired and suffering from memory loss. I think another reason to avoid having to take such drugs.
This study is an amazing way to find and, if possible, avoid the common situations that many of us face when we come of age, for some it does not just mean that we are 55 years old.
