High blood pressure (hypertension) is one of the key risk factors for cardiovascular disease, and therefore doctors strongly recommend not only drug treatment, but also lifestyle changes to control blood pressure.
This is reported by “URA” -Inform” with a link to “PolitExpert”.
Regular physical activity and walking
One of the most effective ways to combat high blood pressure is regular physical activity. Daily walks and moderate exercises such as walking, swimming or yoga help improve blood circulation and strengthen the cardiovascular system. Experts recommend doing sports for at least 30 minutes a day, which helps to naturally reduce blood pressure by 5-7 mm Hg.
Moderate alcohol consumption
Excessive alcohol consumption can significantly increase blood pressure. Doctors advise limiting alcohol consumption: for men, this is equivalent to two standard drinks per day, for women – one. Following these recommendations helps maintain stable blood pressure and reduces the risk of developing hypertension.
Reduce caffeine consumption
Caffeine, found in coffee, energy drinks, and tea, can temporarily raise blood pressure, especially in people who are not used to drinking it regularly. If you have high blood pressure, doctors recommend limiting your caffeine intake or switching to alternative drinks, such as herbal teas or low-caffeine drinks.
Stress Management
Chronic stress is one of the key factors that contribute to high blood pressure. Meditation, breathing exercises, mindfulness, and engaging in enjoyable hobbies are simple ways to manage stress. Taking time to rest and relax is important, which can help reduce stress and blood pressure overall.
Maintaining a healthy weight
Excess weight significantly increases the load on the heart and blood vessels, which can contribute to high blood pressure. Losing even 5-10% of your original weight can significantly improve your blood pressure. Doctors recommend a balanced diet and an active lifestyle to maintain an optimal weight.
Quitting Smoking
Smoking is not only a factor that directly increases blood pressure, but also a cause of deterioration in the condition of blood vessels and the heart. By quitting smoking, you will not only lower your blood pressure, but also improve your overall health. Quitting smoking significantly reduces the risk of cardiovascular disease.
Cut Added Sugar and Refined Carbs
Diet plays a key role in blood pressure management. Doctors recommend reducing the consumption of sugar and refined carbohydrates, such as white bread, pasta, and pastries. These products lead to spikes in blood glucose levels, which negatively affects blood pressure. A balanced diet rich in vegetables, proteins, and healthy fats helps maintain normal blood pressure.
Add Berries to Your Diet
Berries, especially blueberries, raspberries, and strawberries, contain antioxidants and polyphenols that help improve the health of blood vessels and lower blood pressure. Doctors recommend including berries in your daily diet to maintain normal blood pressure and improve overall cardiovascular health.
Doctors also talked about what will happen to your health if you eat carrots every day.
