High blood pressure (hypertension) is often called the "silent killer" for many reasons. It usually comes asymptomatic and increases the risk of heart problems, but what can you do if your blood pressure is more than 130/80 mm Hg?
1. Increase physical activity and exercise more!
Walk for 40 minutes about 3 times a week.
2. Try to lose weight if you are overweight
Numerous studies have shown that nutritious diets and weight loss significantly reduce high blood pressure by stabilizing it.
3. Cut out sugars and carbohydrates.
By reducing their consumption you simultaneously lose weight and stabilize high blood pressure.
4. Consume more potassium and less sodium
Potassium-rich diets are bad for people with kidney problems, so do your best to increase your potassium intake and cut out salt.
5. Consume less processed food
Even those that claim to be fat-free are high in salt and sugar to compensate for the lack of fat. Consume only things that you prepare yourself instantly.
6. Quit smoking
It may be hard, but at the end of the day it's worth it.
7. Try not to stress
It is impossible to do at 100% level, but find some ways to reduce it in honor of health and tension. Listen to music, read a book, take long walks and meanwhile remember to take deep breaths.
8. Consume some dark chocolate
It has been proven that dark chocolate can lower high heart pressure.
9. Make sure you get a good night's sleep
If you do not sleep well, it will probably affect your blood pressure. It is very necessary to follow a certain sleep schedule and avoid napping during the day.
10. Eat garlic or take other supplements of it
Fresh garlic or its extracts are widely used to lower heart pressure, in addition to being fantastic antioxidants!
11. Take medication if necessary
If your blood pressure is high and does not go down even after lifestyle changes, you should definitely consult a doctor. It may be necessary to keep it under control through medication.
Source: Health Line
