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One of the most serious health threats is undoubtedly high blood pressure. This condition can bring the body a number of diseases and very disturbing side effects. It develops when the walls of the large arteries lose their elasticity and harden or when the blood vessels narrow. According to the Institute of Public Health, the mortality rate in the country from diseases caused by hypertension has increased in Albania in recent years.
This translates to 36% of age groups aged 25 and over where men are most affected. Among the top causes at the top of the list is lifestyle and mostly unhealthy eating. In this article we explain to you some of the best tips to treat this condition without using medications.
How To Lower High Blood Pressure
Since this problem manifests itself especially by lifestyle, the first changes will certainly start from there. According to IPH advice, with just six simple steps you can avoid and improve this problem.
Check the Weight
Maintaining the right weight is always essential to prevent hypertension. Experts say 50% – 90% of high blood pressure can be avoided with a healthy lifestyle. Being overweight significantly increases high blood pressure so if you are obese you should lose at least 10% of your body mass. The more you lose weight the more high blood pressure will drop while avoiding a range of other ailments.
Consume Less Salt
Reducing the amount of salt you consume each day is another key element in treating the disease. This is because excessive salt consumption increases blood pressure. Experts recommend products that have less than 0.25gr of salt per 100 gr.
Avoid Alcohol
In addition to damaging the liver and heart, consuming large amounts of alcohol can also lead to the onset of hypertension. According to experts, people who consume a glass of alcohol a day, are 53% more likely to be affected by hypertension. Try to avoid it as much as possible, as it is a risk to the health of the whole organism.
Consume More Fruits and Vegetables
If you consume 5 or more fruits and vegetables a day you will be away from the danger zone. Fruits and vegetables are among the best helpers to lower high blood pressure. Always keep in mind to choose the fresh and seasonal ones.
Be Active
Physical activity is the solution for many diseases, as well as for high blood pressure. Doctors recommend doing physical activity every day, with at least 30 minutes or 5 times a week. This way it will help in lowering the blood pressure in your body, it will also reduce the excess weight.
Consult a Doctor
Periodic checkups with your doctor are essential to cope with any illness. If you are taking strong medications or treatments for hypertension, never discontinue them without consulting a specialist. Follow the five steps above in order to gradually reduce your blood pressure and avoid medication./ AgroWeb
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