Content

• Steps

High blood pressure, also known as hypertension, is caused by two factors: the amount of blood the heart pumps and the narrowing of the arteries. High blood pressure increases your risk of heart problems and stroke. Most people with high blood pressure have no symptoms. Therefore, the best way to detect the disease is to have a screening test at least once a year. For people with high blood pressure, making dietary changes and living alone can help lower blood pressure.

Steps

Method 1 of 3: Apply the DASH diet

1. 

   Limit sodium intake. There are many people who consume up to 3,500 mg of sodium per day. The DASH (which stands for Dietary Approaches to Stop Hypertension) recommends no more than 2300 mg of sodium per day. Sodium is in salt, so it's best to eat less salt by:
   • Do not add table salt to food. This includes reducing the amount of salt used to season food. For example, you shouldn't use salt in meat or salt in water when cooking rice or pasta.
   • Avoid desirable snacks and processed foods like French fries, savory crackers, and salted nuts. These foods are fortified with salt. When buying processed foods, choose a low salt option. Check the ingredients of canned foods, premixes, cubes, canned soups, dried meats, and sports drinks for salt concentration.

2. 

   
   
   Eat 6-8 servings of whole grains per day. Whole grains are better than processed white rice or white flour because they are richer in fiber and nutrients. A serving is a slice of bread or half a cup of cooked rice / pasta. You can get more whole grains by:
   • Buy whole wheat flour or pasta instead of white flour or pasta. Many types of bakery products will state on the package whether the bread is made from whole wheat.
   • Oats and brown rice are also rich in nutrients and fiber.

3. 

   
   
   Increase your fruit and vegetable intake. Eat 4-5 servings of fruit and 4-5 servings of vegetables per day. One serving is half a cup of vegetables or one cup of cooked vegetables.Vegetables and fruits are a good source of potassium and magnesium that help lower blood pressure. You can increase your fruit and vegetable intake by:
   • Eat salad. You can use a variety of vegetables as salads. Alternatively, you can add sliced ​​apples or oranges to increase the sweetness. The peels of thin-skinned fruits like apples can be left intact, as they contain many nutrients. Besides, you can use traditional ingredients like fresh vegetables, carrots and tomatoes. Note that sauces should only be used sparingly, as sauces are often high in salt and grease.
   • Use vegetables as a side dish. Instead of pasta, you can make a sweet potato or pumpkin side dish.
   • Use fruits and vegetables as a snack. You can bring apples, bananas, carrots, cucumbers or green bell peppers to work or school.
   • Buy fresh and frozen vegetables. If you are afraid that fresh produce will spoil quickly, you can purchase frozen vegetables. Store vegetables in the refrigerator and thaw when needed. Frozen vegetables retain their nutrients.

4. 

   
   
   Eat low-fat dairy products. Animal milk is a good source of calcium and vitamin D. However, you should choose carefully to avoid consuming too much fat and salt. One cup is one serving. Should add 2-3 servings per day.
   • Limit your consumption of cheese because cheese has a high salt content.
   • Choose low-fat or skim yogurt drinks or yogurt. Can be taken with whole grains for breakfast.

5. 

   Eat lean meats, poultry, and fish in moderation. Fish meat is a good source of protein, vitamins, zinc and iron. However, some fish meats contain high amounts of fat and cholesterol that clog the arteries. Do not eat more than 6 servings per day. A serving is 30 g of meat or an egg.
   • Avoid fatty red meat and should be fat (if eaten). Not processed by frying meat. Instead, you can grill, grill or roast.
   • Salmon, herring and tuna are good sources of omega-3 fatty acids. These fish are rich in protein and can help control cholesterol levels.

6. 

   Control your fat intake. Fat increases the risk of cardiovascular disease. Therefore, to protect your heart health, you should limit your fat intake to a maximum of 3 servings per day. For example, one tablespoon of butter is one serving. Ways to reduce your fat intake include:
   • Do not spread butter or margarine on bread. In addition, you should reduce the amount of oil when cooking. Use skim milk instead of whole milk and avoid using cream, lard, shortened fat, palm oil, and coconut oil.

7. 

   Increase your intake of nuts and seeds. Beans and seeds are relatively high in fat but also contain magnesium, potassium, fiber and protein. The DASH diet recommends eating only 4-5 servings of nuts and seeds per week. One serving is 1/3 cup nuts or beans.
   • Nuts can be used as a salad ingredient or as a healthy, unsalted snack.
   • For vegetarians, you can eat tofu instead of meat because tofu is also rich in protein.

8. 

   Limit sugar consumption. Processed sugars increase the calorie content of your diet without adding nutrients to the body. Therefore, you should limit sweets to a maximum of 5 servings per week. One serving is one teaspoon of sugar or jelly.
   • Artificial sweeteners like Splenda, NutraSweet and Equal can be used in moderation.
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Method 2 of 3: Lifestyle changes

1. 

   Do exercise. Being physically healthy can help control weight and stress, which in turn helps lower blood pressure.
   • For best results, you should exercise 75-150 minutes per week. You can choose the type of exercise you like. The best exercises include walking, jogging, dancing, cycling, swimming and sports such as soccer or basketball.
   • Strength training, such as weight lifting, twice a week to maintain bone density and build muscle.

2. 

   Limit alcohol consumption. Alcohol abuse will harm the heart. Not only that, but alcohol also contains many calories and makes you more prone to obesity. Quitting or drinking alcohol in moderation can help lower blood pressure:
   • Men over 65 and women should drink up to one serving of alcohol per day.
   • Men under 65 years of age should have no more than two servings of alcohol per day.
   • One serving is 350 ml of beer, 150 ml of wine or 45 ml of spirits.

3. 

   No smoking. Smoking can cause the arteries to harden and narrow, thereby increasing blood pressure. Tobacco smoke inhalation has a similar effect. There are many ways to help you quit smoking:
   • Talk to your doctor or counselor
   • Join support groups or call the hotline
   • Use medication or nicotine replacement therapy

4. 

   Evaluate the use of drugs and do not take illegal drugs. Talk to your doctor if you think the cure is leading to high blood pressure. Your doctor can help you choose a more suitable medication. In addition, do not arbitrarily stop taking medicines. Some medications and medications that can raise blood pressure include:
   • Cocaine, crystal methamphetamine (meth) and amphetamine
   • Certain types of birth control pills
   • Certain decongestants and cold remedies
   • Over-the-counter nonsteroidal anti-inflammatory drugs (eg ibuprofen and many others)

5. 

   Reduce stress. Stress is inevitable, but you can practice relaxation techniques to help you deal with it more easily. Some popular techniques include:
   • Yoga
   • Meditate
   • Music or art therapy
   • Deep breath
   • Visualize relaxing images
   • Gradually stretch and stretch each muscle group in your body
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Method 3 of 3: See a doctor

1. 

   Call the ambulance right away if you think you have a heart attack or stroke. Heart attack and stroke need immediate emergency attention.
   • Signs of a heart attack include tightness in your chest, pain in one or both hands, neck, back, jaw, or abdomen, difficulty breathing, sweating, nausea, or dizziness. Some people experience sudden onset or pain just below the sternum. Both men and women can have a heart attack.
   • Symptoms of stroke include: facial paralysis, difficulty speaking or understanding, numbness or weakness in the arms, legs or face, confusion, vision problems in one or both eyes, dizziness, loss of coordination fit and headache.

2. 

   Go to the emergency room if you have symptoms of high blood pressure. Most people with high blood pressure have no symptoms, so the best way to find out is to have a checkup every year. If so, symptoms of high blood pressure include:
   • Headache does not go away
   • Blurred vision or double vision
   • Frequent nosebleeds
   • Shortness of breath

3. 

   Take medication if necessary. It is extremely important to take medication as directed by your doctor. The medicine may not work if you skip the dose or take it incorrectly. Your doctor can prescribe drugs:
   • ACE inhibitors. ACE is short for Angiotensin-converting enzyme, which is Angiotensin converting enzyme. This medicine helps dilate blood vessels. A side effect of the drug is a cough. In addition, medications may interact with other medications, including over-the-counter medications. Therefore, it is forbidden to take medicines (including over-the-counter drugs), functional foods and herbal supplements without consulting your doctor.
   • Calcium channel blockers. This medicine helps widen the arteries. Ask your doctor about side effects and drug reactions.
   • Diuretic. Diuretics increase the frequency of urination, which in turn reduces salt levels in the body.
   • Beta blockers. Beta blockers slow the heart rate and reduce pressure on the heart. This medicine is usually used only when other medications and lifestyle changes don't help.
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