High blood pressure
You can lower your blood pressure and reduce the risk of heart disease, by changing your lifestyle, not completely. Many people have high blood pressure, they have systolic blood pressure to 140 or higher, and flat pressure is 90 or more, So many people are worried about taking drugs to treat this high stress, but the joy is that the life system of people with high blood pressure plays an important role in treating it. You can control your blood pressure to adhere to a healthy lifestyle, Change your lifestyle, to avoid high pressure “in our eyes, and in this article if he wishes God will explain several important ways to help people with high pressure, to maintain their pressure and avoid height.
High pressure treatment methods
Weight Loss
Doctors always associate high pressure with excess weight. If you lose 4.4 kg, it helps reduce your pressure. The general health rule says, “The lower your weight, the lower your pressure.” If you are taking blood pressure medication, If you want to have a perfect weight, your doctor can tell you how much weight you have for your body, which helps you reduce your stress.
Also, make sure your waist is a good weight, because the waist that carries a lot of weight is not only dangerous to blood pressure, but even greater risks, you should monitor your waist to carry a lot of weight, there is a study shows that men who have a short Greater than 91 cm, are at risk of health, and women are at risk if their waist exceeds 89 cm.
Playing sports
When we exercise regularly, high pressure can drop well – this in a short time – but if you are always exercising regularly, you will get great results for your high pressure, just for weeks. , Avoid it by practicing sport, but if you really have high blood pressure, regular exercise will put you back to the safe level and avoid high stress, where you can develop a program through which to follow a balanced system with the help of your doctor, Moreover, you do any regular activity and movement, such as walking , It can help you maintain your pressure well, but you have to be careful to exercise too much in a day, believing that you are compensating for your shortcomings in the past few days. This is a common mistake among people, putting you at risk.
Healthy diet
A healthy diet helps you to avoid high stress. Health food reduces your pressure if it is high. The most important foods you should eat include whole grains, fruits, vegetables, low-fat dairy, wax fats such as Omega 3: nuts, Salmon, sardines, and flaxseed. This system is known to doctors and specialists: Diet plan to reduce high blood pressure, you must follow this system to maintain your pressure, and avoid the rise.
Reduce sodium in the diet
When you reduce your sodium intake, this percentage of your disinfection can reduce your pressure by 2-8 mm Hg, and I will mention many tips that will help you in reducing sodium:
Beware of salt, good food is not containing a lot of salt, and better put a plate of salt and a small amount on the dining table, to control the taste.
If you buy food, read the label on it, choose foods that do not contain high sodium content, as well as drinks, to use herbs and spices substitute From the salt of the table, where you benefit from it, and the salt that contains the sodium.
stop smoking
It is known that tobacco is the basis of problems for smokers, it always increases (mud), because the nicotine contained in tobacco raises the blood pressure by 10 mmHg, but more in a period of not more than an hour of smoking !, and imagine that many people with blood pressure They smoke throughout the day and this means that blood pressure is constantly high, and sitting next to smokers affects anyone, so how about someone who has high blood pressure or heart disease.
Reduce caffeine
Although the subject of caffeine is still under discussion among doctors, but a number of research and studies indicate that drinking beverages that contain a percentage of caffeine cause a temporary or prolonged rise in blood pressure, and if you want to know, drink a cup of coffee or any other drink contains On caffeine and then check your pressure after 30 minutes of drinking a cup of coffee, if your blood pressure increases from 5 to 10 points, you are sensitive to those drinks that contain caffeine.
Reduce stress
Stress and anxiety increase your blood pressure temporarily, so be careful not to worry about any cause that affects your health, such as: your job, your family, your financial problems. If you are stressed, do whatever you can to get rid of it, Tension, because if you do not get rid of these pressures will cause you high pressure.
Blood pressure control
You do not need to measure the burden of a doctor. All you have to do is provide a pressure gauge that is widely available and learn to measure your pressure, but you should check with your doctor and tell him that you are constantly monitoring your pressure to give you advice. In controlling your blood pressure, it is strongly recommended that you return your doctor at least once a month, if you are suffering from other illnesses, and once every 6 months at least if you are not suffering from other diseases.
Support friends and friends
The family and friends who support you can help you and encourage you to go beyond it, and support you in taking care of yourself. You can see a doctor with your father or your friend, and you can have a joint program with them to compete with and encourage each other, and talk to family members and friends about the resulting risks. If you find yourself in need of more support, joining a supportive group may help you connect with people who can give you a great boost and also give you a lot of practical advice.