6 Internal Remedies for Hypertension

Exercise
Diet
Reduce the salt
Lose weight
Quit smoking
Limit alcohol
Reduces stress
Take away

What is hypertension?

Blood pressure is the force at which heart blood pumps reach the arteries. A normal blood pressure value is less than 120/80 mm Hg.

When blood pressure is high, the blood moves through more forced arteries. This causes an increased pressure on delicate tissues in the arteries and injures the blood vessels.

High blood pressure or hypertension affects about half of American adults, according to the American College of Cardiology.

Known as a "silent killer" usually does not cause symptoms until there are no significant heart damage. Without visible symptoms, most people do not know they have high blood pressure.

1. Go

Exercising 30-60 minutes a day is an important part of healthy life.

Together with reducing blood pressure, regular physical activity brings you benefits for your mood, strength and balance. Reduces the risk of diabetes and other types of heart disease.

If you have been inactive for a while, talk to your doctor about a routine exercise session. Start slowly, then gradually lift the pace and frequency of your workout.

Is not he fan of the gym? Take the training out. Go for hiking, jog and biking, and continue to benefit from the benefits. The most important thing is to move!

The American Heart Association (AHA) also recommends the incorporation of muscle hardening activity at least two days a week. You can try to lift the weights, take a walk or do any other exercise that helps build a weak muscle mass.

2. Follow the DASH diet

Following dietary approaches to stopping high blood pressure (DASH), your diet can reduce your blood pressure by up to 11 mm Hg systolic. The DASH diet consists of:

eating fruits, vegetables and whole grains
consuming dairy products with low fat, lean meat, fish and nuts
eliminating foods rich in saturated fats, such as processed foods, fat-containing dairy products and fatty meat
It also helps reduce desserts and sweetened drinks, such as juice and juice.


3. Lower the salt seed

Maintaining sodium consumption to a minimum can be vital to lowering blood pressure.

In some people, when you consume too much sodium, your body starts to retain fluid. This causes a marked increase in blood pressure.

AHA recommends limitation of sodium intake to 1,500 milligrams (mg) and 2,300 milligrams a day. It's a little more than half a tablespoon of salt.

To reduce sodium in your diet, do not add salt to foods. One teaspoon of table salt has 2300 mg of sodium!

Use herbs and spices to add flavor instead. Processed foods also tend to be charged with sodium. Always read food labels and choose low-sodium alternatives when possible.

4. Lose excess weight

Weight and blood pressure go hand in hand. Loss of only 10 kg (4.5 kilograms) can help lower blood pressure.

It does not just count the number on your scale. Watching your waist is also critical to controlling your blood pressure.

The extra fat around you, called visceral fat, is troublesome. They tend to surround different organs in the abdomen. This can lead to serious health problems, including high blood pressure.

Generally, men should keep the waist measurement less than 40 centimeters. Women should aim less than 35 centimeters.


5. Nix addiction to nicotine

Each cigarette you temporarily smoke increases your blood pressure for a few minutes after you finish. If you are a heavy smoker, your blood pressure can remain high for long periods of time.

People with high blood pressure, who smoke, are at greater risk of developing dangerous blood pressure, heart attack and stroke.

Even passive smoking may pose an increased risk of developing blood pressure and heart disease.

In addition to providing many other health benefits, giving up smoking can help bring your blood pressure back to normal. Visit our cessation center to take action to quit today.


6. Limit alcohol

Drinking a glass of red wine with dinner is perfect. It may even provide heart health benefits when done moderately.

Excessive alcohol consumption can lead to many health problems, including high blood pressure.

Drinking excess can also reduce the efficacy of certain medicament