Hypertension, known as “silent disease”, may increase the risk of cardiovascular problems without evident symptoms. However, there are natural and effective ways to reduce blood pressure without immediately resorting to medicines. Small lifestyle changes can make a big difference.
What is arterial tension?
Arterial tension refers to the strength that blood exerts on the walls of the arteries as it circulates through the body. It is measured in millimeters of mercury (mmHg) and has two values:
- Systolic arterial tension (maximum): Pressure in the arteries when the heart pumps the blood.
- Diastolic Arterial Tension (minimal): Pressure in the arteries between heartbeat when the heart is at rest.
Normal values surround the 120/80 mmHgand from the 130/80 mmHg already considers hypertension. It is estimated that 26.9% of the Portuguese population suffers from this condition.
1. Exercise regularly
Exercise strengthens the heart, helping it pump blood with less effort and reducing pressure on the arteries. For benefits:
- Practical aerobic exercise (walk, running, swimming, cycling) at least 3 times a week;
- Inculcate strength training to improve circulation and reduce blood pressure;
- Avoid physical inactivitybecause the lack of physical activity can aggravate the problem.
2. Adjust the power
The diet plays an essential role in controlling arterial tension. Some effective strategies include:
- Reduce salt consumptionavoiding processed foods;
- Increase potassium intakepresent in fruits, vegetables and dry fruits;
- Avoid refined sugars and hydrateswhich can contribute to hypertension;
- Alcoholsince excessive consumption is associated with increased blood pressure.
3. Reduce stress
Related:
Chronic stress can lead to increased blood pressure. To minimize the impact:
- Practice Meditation or Mindfulness;
- Listen to relaxing music to calm the nervous system;
- Avoid long working hoursbecause the excess of labor is related to high levels of blood pressure;
- Breathe deeply and make regular breaks throughout the day.
4. Maintain a healthy weight
Excess weight overloads the heart and makes blood circulation difficult. Losing 5 to 10% of body weight It can significantly reduce arterial tension. Adopting balanced eating habits and staying active is critical to a healthy heart.
5. Sleep well
Sleep deprivation can increase blood pressure. To ensure proper rest:
- Keep a regular sleep time;
- Avoid screens before bed;
- Create a comfortable and quiet environment;
- Practice relaxation techniques before bedtime.
6. Stop smoking
Smoking causes an immediate and temporary increase in blood pressure and can lead to hardening of the arteries, raising the risk of cardiovascular complications. Stop smoking improves blood circulation and reduces long -term blood pressure.
Conclusion
Although hypertension may require medical treatment, adopting a healthy lifestyle can help control it and, in some cases, avoid the need for medication, as explained by.
Exercising, adjusting food, controlling stress and sleeping well are effective strategies for maintaining blood pressure at healthy levels.
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