High blood pressure is an enemy of our health. High blood pressure should never be underestimated because it is a clear indicator of risk factors. The maximum force (systolic) should be less than 120, and the diastolic pressure less than 80. It is considered “high” pressure when the maximum is between 120 and 129 and remains below 80 in the minimum. We are talking about grade 2 hypertension if the values exceed 140 or 90. from here, you will know how to lower blood pressure in 2021 quickly. Let’s discover the solution together.
how to lower blood pressure in 2021 by controlling foods
As with other diseases and conditions, even in blood pressure, nutrition can play a decisive role. Their doctor will have advised anyone who has had episodes of hypertension to reduce salt in the kitchen.
A balanced consumption of food geared towards vegetables, fruits, whole carbohydrates, and unsaturated fats can help normalize blood. So you shouldn’t be surprised that cholesterol-lowering foods help regulate blood pressure.
how to lower blood pressure in 2021 by following some tips
Take note of this, in the meantime:
- Eliminate junk foods, in general, packaged ones. They are rich in salt, used to flavor them and keep them for a long time. So go for fresh snacks, like fruit or wholemeal bread.
- Extra virgin olive oil, which in Italy we use as the main condiment, has beneficial effects on pressure (two tablespoons a day) thanks to the phenols’ action in it.
- Eat more fruit and avoid drinking industrial juices found on supermarket counters. Eat more vegetables.
- I am switching from white flours to whole carbohydrates thanks to the fiber content.
- Don’t abuse the salt. A good alternative is low- sodium salt. The point is that salt is used for apparently healthy cooking, such as pasta or rice, and in salads. You can gradually decrease the quantity, limiting it in all those dishes that you can flavor with spices, herbs, or lemon juice.
- Don’t overeat. Cut down on portions. Avoid using processed foods such as sausages notoriously rich in salt and regulating the consumption of dairy products. Eat fewer red meats.
how to lower blood pressure in 2021 by Exercise more
This continued physical activity principle is essential: if you stop and suffer from high blood pressure, you will not get the same benefits. I’ve already written about the harm of alcohol on the body. I like to remind you that there is no healthy consumption. Red wine contains substances that can be beneficial, but you should limit yourself to half a glass per meal.
Caffeine raises blood pressure. It is up to you to evaluate the consequences over time, measuring it half an hour after drinking a cup without sugar. This is because the studies are not conclusive. If your blood pressure gets too high, you should moderate your consumption.
Studies have revealed that smoking counteracts the action of beta-blocker drugs used to counter hypertension ( source ). There are tools on the market, such as the sphygmomanometer, manual, or digital, to do do-it-yourself measurements.
If you are overweight, if you essentially have a belly ( visceral or subcutaneous fat deposits ), you are at risk for hypertension. Organize your life better and boost your health: moderate physical activity, proper nutrition, and a balanced lifestyle go hand in hand, and blood pressure a sign that should not underestimated, which says a lot about your state of health.
Spend smart and keep healthy habits
Do smart shopping about the content of salt, sugar, and saturated fat. I prefer fresh foods, simple preparations, always include a portion of fiber per meal, and season dishes better. You will find that you will spend less on eating better. Hydrate yourself sufficiently to counteract sodium by drinking at least 1.5 liters of water per day plus that contained in vegetables.
Mark what you buy and what you eat and measure your blood pressure cyclically. Don’t forget to have regular blood tests.
An immediate suggestion I can give you is to make the changes day after day, starting with a single ideal day, which you then repeat over time.
Natural Ways to Lower Blood Pressure
As anticipated, high blood pressure is the result of a profound metabolic decompensation.
Sometimes it is sufficient to intervene EXCLUSIVELY in a “natural” way and without the use of drugs, which, in general, once taken, CANNOT be stopped but only decreased! However, this approach requires two essential requirements: a weak genetic basis and total compliance with the strategy without exceptions.
In the previous paragraph, we mentioned the priority interventions to carried out to lower the pressure; they almost all natural except drugs and, for the more “severe,” supplements.
Let’s analyze them one by one:
Elimination of cigarette smoking, alcohol consumption, and the abuse of stimulating nerves. Low-Calorie Diet and Increase of Overall Energy Expenditure: overweight is one factor that most affects the increase in blood pressure. That by reducing excess fat to average weight. You can also enjoy a transparent moderation of blood pressure. However, even the simple loss of a few extra kilos useful, so much so that in general, for every kg lost, a 1mmHg reduction in blood pressure can be expected. I hope you will now know how to lower blood pressure in 2021. Thanks for reading.