To implement techniques that allow the reduction of blood pressure, the definition of it must be known. Tension is nothing more than the amount of pressure exerted on the walls of the arteries when blood passes through them. It is described by the movements of the heart and by its measurement scale is millimeters of mercury (mmhg) .
Learn how to lower blood pressure levels.
When it rises more than the normal parameters it is called hypertension and when hypotension goes down, both are very harmful to the body, especially to the white organs such as the brain, eyes, heart, kidneys, and others.
There are many external details that contribute in a certain way to hypertension to appear; These are obesity, alcohol consumption, social circumstances, and stressful careers. Other reasons that indicate a considerable increase in tension are:
- Sodium: approximately one third of the hypertensive population is due to salt consumption, because increasing salt intake increases blood osmotic pressure by retaining water, increasing blood pressure
- Genetics : arterial hypertension is one of the most complex disorders with a genetic component associated with the onset of the disease. More than 50 genes that could be involved with hypertension have been studied.
- Age: as the years go by and according to the aspects of the disease, the number of collagen fibers in the arterial walls increases. This makes the blood vessels stiffer, thus reducing elasticity, the sectional area of the vessel is reduced creating resistance to blood flow and as a compensatory consequence, blood pressure is increased
- Diabetes: Diabetic patients have, on average, higher blood pressure than the rest of the population.
- Weight: There is a strong correlation between body mass index and pressure. Conversely, a hypocaloric regimen in a hypertensive obese person is accompanied by a drop in blood pressure.
It is not possible to completely eliminate hypertension, but despite that, there are several actions that are very useful and necessary to prevent its appearance and to avoid the worsening of symptoms:
Tobacco
Try to avoid the consumption of all types of tobacco (cigar, pipe, habano, etc.); These can be quite harmful and contribute to increased blood pressure.
Glycemia
Controlling blood glucose is quite an important recommendation (especially if the person has diabetes).
Give your body movement
Increase aerobic physical activity; walking, dancing, running, swimming and cycling, 30 to 60 minutes a day and at least three to five days a week. If they are enhanced correctly; These exercises can reduce blood pressure values in hypertensive people until their values are within normal limits.
Maintain your weight.
Maintain body weight within the standards corresponding to age and height, according to sex, which must be in accordance with the corresponding BMI (Comporal Mass Index).
Avoid alcohol.
A day should not consume more than 30 ml of ethanol in the case of males, which is equivalent to 720 ml (2 cans) of beer; 300 ml of wine (two glasses; a full glass contains 250 ml); 60 ml of whiskey (one fifth of a glass); on the other hand, in women, it is recommended half.
Proper diets.
A diet is recommended that is characterized by the abundance of fresh products of plant origin (fruits, vegetables, cereals, potatoes, nuts), low in products rich in refined sugars and red meat.
Consume olive oil as the main source of fat, and the intake of fresh cheese, yogurt, chicken and fish in moderate quantities, which is considered an ideal diet for the prevention of cardiovascular diseases.
You must keep in mind the important thing to go to the doctor at least twice a year to check how health is and check that everything is going well. For now, follow our advice and remember that your health is paramount at all times.
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