Six Steps to Lower Blood Pressure


High blood pressure (hypertension) can cause stroke, heart attack and heart disease and is the largest cause of disability and premature death in the world.

The disease is difficult to detect and for years it may not show symptoms.

What is actually blood pressure? It is the pressure of the blood on the walls of blood vessels (arteries) in each body. The pressure is variable, changing throughout the day and night and is subject to many external and internal influences. Normal blood pressure values, which allows a normal life and do not damage the system of blood vessels is 120/80 and for increased is considered one above 140/90.

If your pressure is too high, it further burdens the heart and blood vessels. With time, this additional load can damage the body organs and cause health problems. If you have high blood pressure and do not control it, the risk of heart attack or stroke is increased. High blood pressure can also cause heart disease and kidney disease, and is associated with some forms of dementia.

Symptoms of high blood pressure – Most people who have increased blood pressure values are not even aware of it, because we do not have any discomfort symptoms. Occasionally when the pressure is extremely high, they can feel pain and pressure in the head. Some other possible symptoms are flushing, which is a consequence of the increased spreading of blood vessels of the skin due to the increased blood flow, and bleeding from the small capillaries in the nose. It happens because of the sensitivity of the capillaries that fail to withstand the internal pressure and therefore burst.

Sometimes the sick can get easily tired, find it difficult to perform the daily activities and poorly concentrated.
Anxiety and rapid heartbeat can indirectly warn of increased blood pressure. The mentioned signs may normally be present in the early stages of the disease. It is clear that the increased blood pressure is usually discovered incidentally by Pressure review.

The role of a healthy lifestyle – If you are diagnosed with high blood pressure, one of the solutions are drugs that the doctor will prescribe you, and second – start to live healthy and in a that way you will reduce the pressure. The following six changes in your diet and activities can affect your blood pressure.

1.Foods low in Salt
Too much salt increases blood pressure, so you need to reduce salt intake. Most of the salt that consume is not the salt with which you salt the food – bread, cereal grains and prepeared meals. Do not add salt when cooking and do not salt the food additionally. When you are buying food, check the labels on the package and choose foods with a low percentage of salt.

2. More fruit and vegetables
Consumption of fruits and vegetables lowers blood pressure. Adults should take five meals daily fruits and vegetables. One meal is 80 grams, which is about that you can take in one of your palm. Eat a variety of fruits and vegetables. It can be dried, frozen or canned fruits and vegetables, but beware of additional salt, sugar or fat.
Garlic, onions and beets are excellent products to lower blood pressure.

3.Reduce the consumption of alcohol
If you drink too much alcohol, it will increase your blood pressure with the time. Recommended value for males is 21 units alcohol per week, and 14 units of alcohol for women. The unit is 300 milliliters of beer, a small glass of wine or cup of fierce liquor.

4.Maintain a healthy weight
If it`s necessary, reduce weight. It will lower your blood pressure and reduce the risk of heart disease. The best way to reduce weight is to choose non-fat and low-calorie foods and increase physical activity. There is no need to keep a diet to reduce weight. Set realistic goals. Make small changes in your food and physical activity, so that you will be able to practice them during your lifetime.

5.Move On
Thirty minutes of moderate exercise five times a week, keeps your heart healthy and can reduce blood pressure. If you can`t find 30 minutes for exercise during the day, you will help yourself with minimally increased activity. Ideal is any activity that will get you tired and with which you will run out of breath.
6.Learn to cope with stress
It has been proven that meditation significantly reduced blood pressure. If you believe in alternative treatments, try acupuncture.




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