The control of blood pressure without medication is possible, with habits such as practicing physical activities 5 times a week, losing weight and reducing the dietary salt.
These attitudes are essential to prevent a pre-hypertension from becoming high blood pressure, and can also be guided by the doctor as an attempt to control the pressure, before starting treatment with drugs, for 3 to 6 months, if the pressure goes down. 160x100mmHg.
If the use of medicines has already started, they should not be interrupted without medical knowledge, however, these changes in life habits are also very important for the treatment to be able to control the pressure correctly, even allowing the reduction of doses of medication.
1. lose weight
Losing weight and controlling weight is very important, as there is a direct relationship between weight and blood pressure, which tends to increase in overweight people.
In addition to decreasing total body fat, it is also very important to reduce the size of the abdominal circumference, as abdominal fat represents a great risk for cardiovascular diseases, such as heart attack.
To ensure a controlled weight, it is necessary to have a weight that corresponds to the body mass index between 18.5 and 24.9mg / kg2, which means that the person has the ideal amount of weight for his height. Better understand what this calculation is and know if you are overweight in what it is and how to calculate BMI .
The abdominal circumference, measured with a tape measure in the region of the height of the navel, must be below 88 cm, in women, and 102 cm, in men, to indicate an abdominal fat in the amount safe for health.
2. Adopt the DASH diet
The DASH-style diet offers a diet rich in fruits, vegetables, whole grains and dairy products, such as natural yogurt and white cheeses, and low in fat, sugars and red meat, which has been shown to contribute to weight loss and blood pressure control.
It is also important to avoid the consumption of canned, canned or frozen foods ready for consumption, as they contain excess sodium and preservatives that lead to increased pressure, and should be avoided.
In addition, it is important to drink 1.5 to 2 liters of water per day, to keep the body hydrated, balanced and allow the organs to function properly.
3. Consume only 6 g of salt per day
It is very important to control the consumption of salt so that less than 6 g of salt is ingested per day, which corresponds to 1 shallow teaspoon, and is equivalent to 2 g of sodium.
For this, it is necessary to observe and calculate the amount of salt present in the food packaging, in addition to avoiding using salt to season the food, and the use of spices such as cumin, garlic, onion, parsley, pepper, oregano should be preferred. , basil or bay leaves, for example. Learn how to grow and prepare spices to replace salt .
Changing eating habits can reduce blood pressure by up to 10 mmHg, making it a great ally to avoid or avoid higher doses of medicines. Check out other guidelines from the food nutritionist and diet menu to control hypertension.
4. Exercise 5 times a week
The practice of physical activities, of at least 30 minutes to 1 hour a day, 5 times a week, is essential to help control the pressure, reducing from 7 to 10 mmHg, which can contribute to avoid the use of drugs in the future or to decrease the dose of medicines.
This is because exercise improves blood circulation through the vessels and helps the heart to function properly, in addition to helping to control the levels of hormones that increase pressure, such as adrenaline and cortisol.
Some excellent options are walking, running, cycling, swimming or dancing. The ideal is that an anaerobic exercise, with some weight, is also associated, twice a week, preferably after medical release and with the guidance of a physical educator.
5. Give up smoking
Smoking causes injuries and impaired blood vessel function, in addition to contracting its walls, which causes increased pressure, in addition to being an important risk factor for various cardiovascular, inflammatory diseases and cancer.
Cigarettes are not only related to the increase in blood pressure, but in many cases, they can even cancel the effect of the drugs on those who are already undergoing treatment.
In addition, it is important that the habit of drinking alcoholic beverages is controlled, as it is also a cause of increased blood pressure. Thus, its consumption should be moderate, not exceeding the amount of 30 grams of alcohol per day, which is equivalent to 2 cans of beer, 2 glasses of wine or 1 dose of whiskey.
6. Take more potassium and magnesium
The replacement of these minerals, preferably through food, despite not having absolute proof, seems to be associated with better pressure control, as they are important for the metabolism, mainly of the nervous system, blood vessels and heart muscles.
The daily magnesium recommendation is up to 400 mg in men and 300 mg in women and the potassium recommendation is about 4.7 grams per day, which is usually obtained through a diet rich in vegetables and seeds. Check out which foods are high in magnesium and potassium .
7. Decrease stress
The persistence of this situation can also increase pressure more and more, which makes treatment more difficult and increases the risk of cardiovascular diseases, such as heart attack and stroke.
To combat stress, it is recommended to practice physical exercises, activities such as meditation and yoga, in addition to stimulating trips and social gatherings, for example, which help to regulate feelings and control the levels of hormones in the body. In severe cases, it is also recommended to seek professional help, through psychotherapy and consultations with a psychiatrist.