Everyone should take their blood pressure regularly to check that their levels are adequate. Having hypertension does not give symptoms and since it is not good for your health, it should be checked from time to time. If one of the measurements shows that you have high blood pressure, there are a series of small changes that can be made in daily life to reduce it.
Before explaining the changes we can make, we must know that hypertension is a chronic disease. It must be treated under medical supervision, as it can lead to serious health problems.
With these tips you can prevent an increase in blood pressure, which could lead to a heart attack, for example.
Keep in mind that everyone can have high blood pressure, not just older people. It is true that over the years (and with the menopause in women) blood pressure increases. Young people usually do not control it because they generally believe that they are healthy, but it is something that they should also review.
It is estimated that of the 14 million Spaniards who have hypertension, 4 are undiagnosed. To know if a person has high blood pressure, two values must be kept in mind.
On the one hand, the systolic pressure, which should not exceed 120 mmHg in adults. On the other hand, the diastolic pressure, which in this case its normal value is 80 mmHg. It is believed that a person has high blood pressure when the value of the systolic pressure exceeds 140 mmHg and the diastolic blood pressure exceeds 90 mmHg.
Checking for hypertension is very easy, it can be done with a blood pressure monitor. Today there are very precise, small and easy to handle so that everyone can do it at home. You can also go to a health center to have it done by a doctor. Some people need to wear a holter, which is a device that measures blood pressure all day.
Tips to fight hypertension:
Follow a healthy and balanced diet: The diet should be based on fruit, vegetables, legumes, fish, nuts… The consumption of red meat, processed and precooked products should be avoided, because they are generally high in salt and this is detrimental to this condition.
Do sports daily: You have to lead an active lifestyle and do sports for at least 30 minutes a day. This should be completed by walking up the stairs, walking to the supermarket whenever possible, taking a walk when coming back from work, cycling… Avoid sitting without doing anything. Sport improves health and helps prevent other diseases Sport improves health and helps prevent other diseases such as obesity (there are more and more cases, and what is more alarming, in recent years the rate of childhood obesity has not stopped increasing) or diabetes. In addition, sport helps to lead a healthy lifestyle, thus following a proper diet to combat hypertension. It would be easier.
You can not smoke: When someone smokes, their blood pressure rises considerably, this effect is maintained even 15 minutes after finishing the cigarette. Quitting smoking improves blood pressure, more effectively than some drugs.
You must reduce alcohol consumption: Consuming too much alcohol can increase blood pressure, therefore it is dangerous for high blood pressure as it damages the heart. In order for people to get an idea of the values that should not be exceeded, you should know that for a man it is considered excessive consumption more than 40gr a day, and 24gr for a woman.
Keep in mind that certain drugs, such as contraceptives, can also slightly increase blood pressure.
Always follow the doctor’s instructions and make periodic reviews to verify that the advice is having an effect. If not, he will surely prescribe a specific drug to better control hypertension and that it does not become a health risk.