One of the most common diseases of modern man is hypertension - a disease expressed in high blood pressure. A person suffering from this disease suffers from headaches, pain in the heart area and they are often haunted by visual impairment and tinnitus.
In this state, a person is ready to do anything just to get rid of these terrible symptoms. Naturally, hypertension should be treated by a doctor, but you can also help yourself by adhering to these 8 rules of nutrition.
Limit salt and sugar intake
Both salt and sugar have adverse effects on heart pressure. The fact is that salt contributes to the retention of excess fluid in the body, and the load on the vessels increases due to an increase in blood volume.
Sugar, in turn, raises glucose levels, which also causes a sharp rise in pressure. Limiting the consumption of salt and sugar, you will not only help your body to normalize the pressure, but also cope with excess weight.
Eat more foods rich in potassium
Potassium is the antipode of salt (sodium), it weakens the effect of salt, removing its excess from the body, and helps reduce pressure in the vessels. For each person, it is important to maintain a balance of sodium and potassium, the most important and indispensable participants in metabolic processes. The list of such products includes
The list of the most effective in reducing pressure products includes all foods rich in potassium. Therefore, we strongly advise you to include in your diet cocoa powder, potatoes (we recommend baking, boiling or cooking potatoes in uniform), dairy products, bananas, string beans.
Include whole foods in your diet
This point is directly related to the first, where we discussed the effect of salt and sugar on blood pressure. The fact is that ready-made, packaged or otherwise processed food contains a lot of salt, sugar and carbohydrates that we do not even notice.
Try to lean on healthy, natural and whole foods and do not forget to include in the diet as much as possible food of plant origin (vegetables, fruits, herbs and beans).
More Protein
A balanced diet is the key to the health of the whole body, including the cardiovascular system. Studies have shown that people who eat their protein intake per day are much less at risk of developing hypertension than those who, for some reason, completely abandoned protein.
Vegetarians should pay special attention to this point and get their protein from alternative sources such as legumes, tofu, nuts and various cereals.
Reduce alcohol and caffeine intake
It's no secret that coffee and alcohol cause an increase in pressure in healthy people. And if you give up alcoholic beverages useful in all respects will be not only hypertensive, then completely exclude coffee from the diet is strictly necessary only for those who know their sensitivity to this drink.
If it is difficult for you to imagine a morning without a cup of an invigorating drink, pay attention to what you can replace it with. The list of such invigorating coffee substitutes includes freshly squeezed juice, chicory and tea.
Allow yourself to eat dark chocolate
When you enjoy dark chocolate, the body dilates the blood vessels and, as a result, reduces the pressure in them. These wonderful properties of the beloved delicacy are due to the high content of plant compounds of flavonoids in cocoa and dark chocolate.
In general, if you were looking for another reason not to deny yourself a few pieces of dark chocolate for dessert, this item should once again convince you that this sweetness can and should be loved.
Avoid stressful situations
It is unlikely that we will surprise you if we say that prolonged stress and high loads are one of the most unfavorable factors affecting not only the general state of health, well-being and mood, but also blood pressure indicators.
When we worry, for example, being late for work, or speaking in front of a large audience, our body turns on defense mechanisms and produces stress hormones, simultaneously increasing metabolism, heart rate and blood pressure. Try not to worry and relax more often: a healthy sleep, a good rest, a sauna or yoga - all such ways of relaxation will surely help you feel great.
Lead an active lifestyle
Everyone who leads a sedentary lifestyle, avoids any physical activity or is literally "nailed" to the work chair daily from nine to six, is most at risk of being at risk.
Remember that the easiest way to achieve a decrease in blood pressure and strengthen the cardiovascular system over time is to lead a mobile lifestyle and train from time to time. Choose what kind of physical activity you like (swimming, running, cycling or even simple walking), and give it at least a few hours a week.
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