Twelve ways to reduce hypertension

Foods to reduce hypertension


By altering your diet, you can reduce your blood pressure. Limit consumption of red meat, sugar and foods high in animal fats. Go for a diet based on fruits and vegetables, white meats, fish, whole grains and nuts. You will see quickly results.


Limit daily intake of salt. This condiment promotes hypertension. It is not enough to avoid salt on the table, but you also have to know that the salt is present in many foods, including canned, several cheeses, mustard and biscuits, among others. Be sure to check the labeling of products you consume.


Bananas, broccoli, asparagus, spinach and legumes are rich in potassium. However, potassium is essential for muscle contractions, including those of the heart muscle. In addition, this element would also reduce the risk of stroke. Think about it when you go to the market.

Daily things you can do to lower hypertension

4. Blood Pressure

Blood pressure is unstable. Your daily activities, your emotional state and your environment can help you to lower blood pressure. By using a tensiometer quality, you will be able to determine the times of the day where it is the highest. In addition, many people are stressed when they go to the doctor. The data then obtained by the health professional may be distorted.

5. Exercises

Exercise! Walk at least thirty minutes a day. Cycling or swimming several times a week. Physical exercise helps to relax the blood vessels. Your blood pressure will decrease significantly and you can reduce your medication.

6. Coffee and tea

Moderate your consumption of coffee and tea. Caffeine has the effect of stimulating brain activity and blood pressure. Some studies prove it, others contradict this assertion. So be careful and limit your two cups daily consumption of coffee and tea.

Bad habits we should avoid

7. Smoking

Quitting smoking will also help you to reduce your blood pressure. From your first breath, your blood vessels contract itself . Your pressure increases. . If you have high blood pressure, avoiding tobacco is an important step to improve your fitness and your health.

8. Alcohol

At the same time, you should reduce your intake of alcoholic beverages. Certainly one to two drinks per day for women and three drinks for men have a beneficial effect on the heart and arteries. However, if you drink more, your blood pressure rise. In addition, alcohol interferes with the medicines prescribed to lower high blood pressure.

9. Sleep

The human body needs sleep to function properly. By shortening your nights repeatedly, because of your work or whetever other reason, you may raise your blood pressure. Your body will relax and be more alert for work or leisure.

10. Weight loss

Control your weight. Each kilo less reduces the risk of blood pressure and, in turn, required the medication to control hypertension. Three or four pounds can therefore make a difference. Obese people should make an additional effort to reach a healthy weight.

11. Stress

Reduce stress. Stress affects your blood pressure. Take time to live. Of course, you will need to make efforts to limit the impact of stress on your life, but it’s worth the effort.

12. Medication

If your hypertension requires medication, take your medication regularly. Otherwise, not taking them or taking wrong drugs (self-medication) will result in an increased risk of suffering a stroke or having to deal sooner or later, with heart problems. Discipline yourself.

Now ,you are better equipped to combat high blood pressure.These tips will reduce at the same time the risk of stroke and heart problems. Be Healthy!