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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 worldwide.

The disease is difficult to detect and years may not show any signs.

What is actually blood pressure? It is the pressure of 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. The normal value of blood pressure, which allows normal life and does not damage the system of blood vessels is increased and 120/80 is considered one above 140/90.

If your pressure is too high, it further burdens the heart and blood vessels. Over time, this additional load can damage body organs and cause health problems. If you have high blood pressure or control, increasing the risk of heart attack or stroke. 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 an increased amount of blood pressure are not even aware of it because we do not have any symptoms symptoms. Occasionally when the pressure is extremely high, you may experience pain and pressure in the head. Another one of the possible symptoms are reddening of the face, resulting from the increased spread of blood vessels of the skin due to increased blood flow and bleeding from small blood vessels in the nose. It happens because of the sensitivity of capillaries that fail to withstand internal pressure and therefore shoot.

Sometimes sick more easily fatigued, difficulty perform everyday tasks and poorly concentrate.

Anxiety and accelerated heartbeat know indirectly warned of increased pressure.Mentioned signs may normally be present in the early stages of the disease. Clearly increased pressure often reveals incidentally blood pressure checkup.

The role of healthy lifestyle

If you are diagnosed with high blood pressure, alternative medicines that the doctor prescribe, and second – start to live healthy and thus reduce pressure. The following six changes in your diet and activity can affect your blood pressure.

  • Foods with a pinch of salt

Too much salt raises blood pressure, and you have to reduce your salt intake. Most of the salt that you eat is that salt which salt them food – bread, cereal grains and finished dishes. Do not add salt when cooking or further salt diet. When you buy food, check the labels on the package and select food with low salt.

  • More Fruits and Vegetables

Eating fruits and vegetables lowers blood pressure. Adults should take daily in five servings of fruit and vegetables. One meal is 80 grams, which is about one your palm. Eat a variety of fruits and vegetables. It may be dried, frozen or canned fruits and vegetables, but beware of additional salt, sugar or fat.

Garlic, onions or beets are excellent products to lower blood pressure.

  • Cut with alcohol consumption

If you drink too much alcohol, it will increase your blood pressure over time. Recommended value for men 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 a shot of liquor cruel.

  • Maintain a healthy weight

If needed, lose weight. It will lower your blood pressure and reduce the risk of heart disease. The best way to lose weight is to choose non-fat and low-calorie diet and increase physical activity. No need to hold a diet to lose weight. Set realistic goals. Make small changes in your diet and physical activity, so that they will be able to practice a lifetime.

  • Move

Thirty minutes of moderate exercise, five times a week, keeps your heart healthy and can reduce blood pressure. If you can not find 30 minutes to exercise during the day will help you if minimal increase activity. Ideal any activity that you sweat and that will run out a little breath.

  • Learn to cope with stress

It has been proven that meditation significantly lower blood pressure. If you believe in alternative treatments, try acupuncture.



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