Dash diet

High blood pressure or hypertension is a common health problem in the United States, affecting approximately one third of adults. It 's a silent disease and nearly one third of people suffering because they do not know they can last for years without symptoms. Here are easy ways on how to lower blood pressure slightly.

Limit sodium intake

Sodium can cause fluid retention, which is an abnormal accumulation of water in the tissues ofBody or the bloodstream. If this happens, it increases blood volume. And when the blood volume increases, the pressure increases. An increase in blood volume leads the heart to work harder to move the excess fluid through the body.

Sodium is found naturally in many foods and salt can be added to the diet in the form, as table salt or sodium chloride. We control our salt intake, limiting the amount of salt in food. Also, Foods high in sodium, such as chips, canned food, canned food and fast food are limited.

The sodium content of most American diets contain up to 5 grams of sodium. According to the American Heart Association to obtain a daily intake of 200 mg of sodium and functions of the case of upright body. A diet low in sodium should be composed of a few days for 1110-1500 mg of sodium.

Avoid caffeine

The amount of caffeine in 2-3 cups of coffee canIncreased systolic blood pressure, mm Hg 14.3 mm Hg and diastolic blood pressure 13/04. Caffeine is a stimulant, so you can beat the heart faster. And when the heart beats faster, blood pressure increases. Additionally, you can solve the adrenal gland of epinephrine, a hormone that the blood vessels to narrow, resulting in increased blood pressure.

If you are not completely avoid caffeine, only then, limit your intake to 200 milligrams a day -about the same amount of caffeine in two cups of coffee. Moreover, it is best to avoid, before participating in activities that can increase blood pressure naturally, such as hard physical work, lifting weights or exercise caffeine.

Lose weight if overweight

Obesity is a risk factor for developing hypertension. There are two proposed mechanisms, the relationship between hypertension obesity: first, stimulation ofsodium retention in the body and secondly, the release of catecholamine, a hormone that can increase blood pressure.

In addition, the extra weight makes the heart pump harder to keep pace with the demands of the body. This increased pumping of the heart can lead to an increase in blood pressure. So if you are overweight, the best way is to lower blood pressure to lose weight. This can be achieved through proper diet and regular exercise.

HighSmoke

Cigarettes contain nicotine, a substance in order to restrict the blood vessels. If the blood vessels constrict, blood pressure increases. Smoking can also levels of aldosterone, cortisol and ACTH in the blood, each of which can lead to increased blood pressure. Smoking not only reduces blood pressure but also helps your heart is healthy.

Limit alcohol consumption

Drinking too much alcohol can causeincreased blood pressure, unhealthy levels. It should also be aware that alcohol is high in calories and can lead to weight gain, contributing to a risk factor for developing hypertension. If you're hypertensive, do not drink alcohol in moderation or avoid altogether. Moderate alcohol consumption is generally regarded as one drink per day for women of all ages, one glass per day for men over 65 and two drinks per day for men younger than 65 years. One drink is defined as 1.5 ounces80-proof liquor, wine, five ounces and 12 ounces of beer.

Avoid drugs

There are some drugs can cause fluid retention. Remember that water retention can increase blood volume, which can increase blood pressure. So if you have high blood pressure, you should consult your doctor before taking medications.

Exercise regularly

From a sedentary lifestyle is a risk factor for heart disease and hypertension,is necessary to perform physical activities like sports. After clinical trials are the people who are physically active, less likely to develop high blood pressure than those who are less active and less fit. Aerobic exercises such as swimming, jogging and cycling, has shown that proper treatment and may play an important role to play in preventing hypertension.

Relaxation

Stress can also cause increased blood pressure, because this is the version adrenalsThe hormones that cause the cardiovascular system to work hard. It can relieve stress through meditation, take a hot bath, relaxing music and stay healthy and happy.

Change your diet

Another way to lower blood pressure is the change in diet. The National Institutes of Health (NIH) supported the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet includes grains, vegetables, fruit, low fat or nonfatDairy products, meat, fish, poultry, fats and oils, nuts, seeds, pulses.

Consider natural remedies

There are many natural remedies that can effectively lower blood pressure, such as coenzyme Q10, garlic, hawthorn, fish oil, folic acid, and olive oil.

These methods are effective in treating hypertension. But if blood pressure remains high, although with these methods, you should consult your doctor.

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