Reduce salt consumption with food. Back in the early 20th century, doctors found that reducing salt intake reduces blood pressure. Nowadays, it is known that only in a certain group of people (the so-called salt-sensitive group – “salt eaters”) eating salt causes an increase in blood pressure. Only one-third of hypertension patients fall under this category. Usually our food contains about 10-15 grams of salt every day (3-4 teaspoons). So, what if one of your parents had hypertension in your family and you want to prevent it, or if your blood pressure exceeds the norm and you want to reduce it without using medication? First of all, try to reduce the amount of salt consumed to 4-6 grams per day is 1-1/2 teaspoon (for example, a loaf of black bread contains 5 g of salt).
You can do it in the following way:
- Avoid eating salty food – nuts, ketchup, fried meat.
- Use less salt when cooking, if possible replacing it with other spices.
- Try not to add to the food while eating.
- Use salt substitutes.
Eat more potassium and magnesium rich foods. These remarkable micronutrients increase the resistance of the heart muscle to harmful effects, as well as reducing the tendency of blood vessels to spasm, enhance renal excretion and strengthen the nervous system. Potassium is rich in such products as prunes, apricots, pumpkins, cabbage, potatoes, bananas, rosehips. A lot of magnesium contains dark bread with bran, oatmeal, buckwheat, wheat porridge, beet, carrot, salad, parsley, walnuts, black currant. Food rich in potassium and magnesium should not be combined with milk and dairy products, because in the presence of calcium, these trace elements are poorly absorbed.
Look at the amount of alcohol consumed. It has been noted that drinking more than 80 grams of alcohol per day increases the risk of hypertension and cardiovascular disease. The risk is even more significant if you have had alcohol abuse in your family history, or if you are hypersensitive to ethanol. Keep an eye on your weight. It is no secret that people with excess weight (20% or more above the norm) often suffer from hypertension. In their blood, they often have high cholesterol levels. Normalization of weight can not only reduce blood pressure, but also help prevent dangerous diseases: diabetes and atherosclerosis. It should be remembered, however, that there is no magic diet in which the lost kilos will never come back. You should watch your weight 7 days a week and 4 weeks a month. Increase your physical activity. Exercise, along with weight loss and limiting salt intake, is the most important component in the drug-free treatment of hypertension. Studies in America have shown that the aerobics group after 4 months had significantly lower pressure readings than the control group. Exercising sports for at least 30-40 minutes 3 times a week helps to achieve the desired result in pressure reduction. Exercises should be enjoyable and not too complicated.
Unfortunately, not all hypertensive patients have such measures that lead to a steady decrease in pressure. Very often the only effective therapy is medication.