7 steps that help to cope with hypertension without medication

7 шагов, которые помогают справиться с гипертонией без лекарств

High blood pressure is one of the most serious symptoms, which can lead to the development of serious diseases of the cardiovascular system.

If your blood pressure exceeds 130/80 indicators, you need to constantly monitor their condition and carefully follow all recommendations of the doctor, writes the Chronicle.info with reference to 24apteka.

According to various sources, about one-third of adults over the age of 50 years suffer from some form of hypertension, which can not but affect their health and risks of developing such serious illnesses as stroke or heart attack. If this is your case, be sure to follow all doctor’s recommendations and if necessary, take the prescribed medication. And note these simple ways to lower blood pressure and get rid of hypertension.

Eat more fruits and vegetables

A study conducted by experts of Oxford University, confirm that each “extra” serving of fresh fruits and vegetables reduces the risk of developing diseases of the heart and blood vessels. But it is important that the vegetables were fresh or steamed. Also good boiled vegetables — but make sure that they are a little crunched — so will retain more vitamins can protect your health.

Reward yourself

A healthy lifestyle is quite difficult. And, unfortunately, to abandon longstanding habits (even very bad!) it is not easy even in those cases where this literally affects our lives. But, as shown by the results of a study published in Annals of Internal Medicine, it is much easier to develop good habits if we reward ourselves for following them (and punish for failures). Set a goal (for example, to undergo daily 10K steps) and determine the benefit and penalty for the success or failure — believe me, in the end of the month you will feel that your motivation to lead a healthy life wonderfully increased.

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Do not discard the spices

The more hot your food and the more spice, the more sensitive you become to the taste of salt — and it is an excess of it can be one of the causes of hypertension. The study, whose results were published in the American journal “Hypertension” confirmed: fans of spicy food eventually ate significantly less salt, and their blood pressure was on average lower than those who prefer more bland foods.

Eat yogurt

Five servings of yogurt a week reduces the risk of heart attack in women by 30% to the results reached by the authors of the study, which was published in the American Journal of Hypertension. The fact that calcium helps to lower blood pressure, and fermented foods to make the blood vessels less rigid. Just ensure that the yogurt was not too sweet.

Get creative

Coloring pages for adults, drawing, sewing, sculpting — all these Hobbies help us in one very important matter: they reduce the level of stress hormones. As shown by the study conducted by experts of Drexel University, women, devoting time to any art hobby, are less likely to suffer hypertension. After all, the opportunity to focus on the future masterpiece helps to distract from the disturbing thoughts and reduce overall levels of anxiety and disorder.

Eat less protein

Protein foods increases the risk of hypertension by up to 40% — this is the conclusion reached by researchers from the school of medicine at Boston University. Should not completely abandon the protein, but it is advisable to eliminate red meat — that it is “responsible” for the risk of developing hypertension.

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Get out of town

If all people carried out daily at least 30 minutes a week in nature, the total number of cases of hypertension in the world would be reduced by 9% — to such conclusion the group of researchers from universities in Australia and the USA. You can’t affect all the inhabitants of the earth, but you certainly can take a walk in the woods, the Park or just near the Park.

Chronicle.info

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