Hypertension, also called hypertension, affects 33% of adults in the united states, but not exactly 50% are receiving treatment for hypertension.
High blood pressure can cause serious illness without warning.
“too high a circulatory load over a long period of time puts you at significant risk, such as heart disease, stroke, kidney damage, or the development of aneurysms,” he explains. Colin a. Make, physician at penn hart and institute vascular center washington square. Super Vidalista and Buy Dapoxetine Online is the highly recommended distinctive solution to get over the problem of premature ejaculation.
The good news is that you can lower your circulatory pressure by making lifestyle changes. Instructions for reducing the circulatory load in the normal case
1. Regular active work promotes well-being
It’s a well-established fact that regular, active work can help you stay healthy. Exercise not only helps control high blood pressure, but it also helps you manage your weight, strengthen your heart, and reduce anxiety.
“Don’t delay 150 minutes of moderate-intensity physical activity each day. B. Brisk walking,” says dr. Make.
Oxygen-depleting activities (walking, running, exercising) have a big impact on heart health, but try to find something you enjoy. This makes it easier to focus on a standard daily schedule and motivates you to get up and move.
2. Eat less salt
Many people are unknowingly consuming a lot of salt. The american heart affiliation estimates that the average american consumes about 3,400 mg of sodium each day. In any case, her recommended daily dose is 2,300 mg, and the optimal limit, especially for people with high blood pressure, is he less than 1,500 mg per day. Dr. Create adds, “If you have high blood pressure, even slightly reducing the amount of sodium in your diet can help further improve heart health and improve blood circulation.”
Try the following tips to reduce the sodium content in your diet.
Look at the food markings. Look for “Low-salt” or “Low-salt” versions of foods and beverages that you buy regularly.
Don’t eat too many controlled foods. Foods usually contain only small amounts of sodium. Nearly 70% of the sodium we consume comes from processed, packaged and cafe foods. Do not add salt. Just one teaspoon of salt contains 2,300 mg of sodium. Use salt substitutes such as seasonings, garlic, spices, and other seasonings to replace some or all of the salt to add flavor to your number one dishes.
3. Add more potassium to your diet to lower high blood pressure.
Potassium not only helps control your heart rate, but it can also moderate the effects of sodium on your body. “Potassium helps flush sodium out of the body and also reduces stress on the vein walls, which can help lower your heart rate further,” says dr. Create
The best way to increase your potassium intake is to change your diet rather than taking supplements. Food sources of high potassium include:
Natural products such as bananas, melons, oranges, apricots, avocados and tomatoes
Milk, yogurt, cream cheddar
Juicy green vegetables, potatoes and yams
Fish and salmon
Nuts and seeds
Including these foods in your diet can further improve your heart health, but it’s important to talk to your doctor about the right potassium levels for you. Even if you have severe kidney disease, you should be careful not to consume too much potassium because your kidneys cannot kill it.
4. Limit your alcohol intake
Some studies show that controlling alcohol consumption can help improve your heart. However, drinking a large amount of alcohol at one time can cause your heart rate to rise unexpectedly.
“It’s important to monitor your alcohol intake. Cocktails can contain critical levels of calories and sugars, which can contribute to increased muscle-to-fat ratios and weight gain.” , both factors can lead to more severe hypertension in the long term,” he says. Create.
Assuming you drink alcohol, the american heart association recommends limiting alcohol intake to two drinks per day for men and one drink per day for women. Beverages are considered 12 oz beverages. Lager beer, 4 oz wine, 1.5 oz 80% spirits or 1 oz. 100 percent distilled liquor.
If you are currently taking medications for high blood pressure, you should be especially careful with your alcohol intake. “Alcohol not only affects heart rate, but it can also interfere with the proper administration of medicines for cardiovascular disease,” he explains. Make.
5. Reduce pressure and heart rate
Whether it’s a punctured tire on a busy day or an imminent end to the day at work, we’re all exposed to pressures in our daily lives that lead to temporary spikes in our heart rate. Overall, heart rate and circulatory load return to normal once this embarrassing situation is over.
Still, long-term exposure can cause many long-term medical problems, including high blood pressure, cardiovascular disease, and stroke. If you eat bad food, drink alcohol, or smoke, especially during difficult times, stress can take a toll on your circulatory system.
It’s difficult to eliminate all stressors from your life, but finding ways to better adapt to them can have a positive impact on your well-being and health, and lower your heart rate.