Hypertension can be very dangerous and lead to cardiovascular disease or death. It is easy, without medication, to avoid it with small steps
According to the Centers for Disease Control and Prevention (CDC), approximately 70% of all patients who experience their first heart attack have high blood pressure (or hypertension). A report published in 2016 by the National Statistics Institute (INE) , which spoke of the causes of death in our country in 2014, cardiovascular disease continued to lead as the leading cause of death. We know the theories, you must adopt a healthy lifestyle habit.
But sometimes, even so, hypertension seems to be the Achilles heel of many people . It is a serious concern, of course, as it is a risk factor when it comes to heart disease. ' Best Life ' magazine has listed a number of very easy ways to control it high, and all naturally.
Eat dark chocolate
The sweetest way. A 2011 Harvard study found that eating a small portion of this food on a daily basis (note the small, mind you) can successfully lower blood pressure in people with hypertension.
Generally, we take too much sodium, which causes increased blood flow and therefore an increase in blood pressure
But it should not be exaggerated. Although it does have its benefits, cardiologist Robert Greenfield of the Vascular Institute of California cautions that "it's true that dark chocolate does have natural antioxidants, but you shouldn't rely too much on this product that is packed with fats and carbohydrates."
Eat (more) nuts
If you're struggling with high blood pressure and want to avoid medications, eating walnuts would be helpful , at least one study from the same year published in the Journal of the American Heart Association claims . Experts are not sure if it is due to the fatty acid content of these nuts or other nutrients, but the important thing is that they work, right?
Blueberries and watermelon
Now that summer has arrived, the offer of fruit is much more varied. In the case of blueberries, the researchers hypothesize that much of its benefits are due to anthocyanins (they are what give the fruit its dark hue).
But if you are not a fan of these berries you are in luck, because you can increase your daily watermelon intake. And there is no one who does not like watermelon. A 2014 study in the ' American Journal of Hypertension' found that over the course of 12 weeks, overweight people who received two types of cucurbit extract saw great improvements in their blood pressure.
The longed for nap
According to a 2019 study published in the Journal of the American College of Cardiology , people who took a nap at noon saw a significant reduction in both their systolic and diastolic blood pressure . Of course, do not get out of hand and wake up without remembering what year you were born. The ideal is half an hour.
Control sodium
According to the American Heart Association , excess sodium in the bloodstream causes increased blood flow, and therefore an increase in blood pressure. Fortunately, there are many low-sodium foods: lentils, potatoes, asparagus, onions, green beans, lettuce, tomato, almonds ...
Get up from your desk
You are looking at the computer all day, so much so that five hours pass and you are surprised to see that you have been sitting all that time. It is true that you should go to the gym to lead a healthy lifestyle , but if you do not have time, at least get up often. A study with a sample of 20 people revealed that those who strained during the day to get up and move reduced their hypertension.
Eat less
It is likely that, as much as you eat healthy, you consume more sodium than you think. A 2017 study published in the magazine ' Appetite ' concluded that the average adult consumed 1,292 mg of sodium during every meal they ate at a restaurant, which is not very favorable for your arteries as we have already seen, so it may be good. idea to start cooking at home. And, if you can, season your dishes with chili or hot sauce, the spicier the greater the benefits for blood pressure.
Listen to relaxing music
And go to yoga, by the way. Apparently, according to the latest research , listening to 'Slipknot' at all times may not be the best thing for your heart. A 2008 American Heart Association study found that when you listen to 12 minutes of soothing music three times a week for about four months, you reduce your systolic blood pressure. So hit Chopin.
