«Silent killer“, or “a silent killer“. Not so long ago, doctors called this name a fairly common and seemingly harmless disease – hypertension or high blood pressure… And for good reason. After all, it practically has no obvious symptoms, and it proceeds almost imperceptibly. It’s just that one day a person comes to see a doctor and they diagnose problems of the cardiovascular system. And after that, hundreds of thoughts begin to swarm in his head – how, where, why … And the answers to them lie on the surface.
Power and pressure
In principle, pressure surges are common and natural. A person gets into a stressful situation, performs hard physical exercises, gets worried – and his pressure rises. When he relaxes or falls asleep, it goes down.
However, there are various factors, genetic or physiological, that increase the risk of developing hypertension. Most often, it is heredity and obesity. Moreover, there is no need to talk about which of them is more dangerous. In fact, it is bad both when a person is predisposed to the disease itself, and when he simply suffers from excess weight. Increased load on the heart, malfunctioning of the cardiovascular system, increased vascular tone, the appearance of cholesterol plaques, difficulty in blood flow and even ischemia … This list of problems associated with obesity is almost endless.
We are treated correctly
Studies that were conducted in August 2011 showed that drugs for hypertension, like any other drug, have a number of side effects. The most common is the mandatory lowering of blood pressure when taking them. Even if by this time the pressure has already returned to normal. But the pill has been taken. This means that the effect will not be long in coming.
However, this is not the case with food. Their key role is to ensure the intake of such substances into the body that would help it function correctly, including reducing pressure, if necessary, or, conversely, increasing it.
Recently, many scientists have started developing a special menu for hypertensive patients. Moreover, many of them argue that any single product is unlikely to be able to solve the problem of high blood pressure. But their combination is quite.
This is the short word “DASH” …
The most famous and effective combination of foods for lowering blood pressure formed the basis of the diet called “DASH“, or Dietary Approaches to Stop Hypertension – nutritional approach to the treatment of hypertension.
Its main tenet is to eliminate foods high in fat and cholesterol from the diet. Moreover, adhering to it, it is necessary to completely abandon both excessively salty foods and semi-finished foods. Well, and, of course, add more vitamins, magnesium and potassium to your diet. By the way, raisins, seeds, tomatoes, potatoes, bananas, nuts are sources of potassium. Magnesium is found in broccoli, spinach, oysters, grains and legumes. Well, there are vitamins in vegetables and fruits.
Top 7 blood pressure lowering foods
Developing the above-described DASH diet, nutritionists have identified several foods, the effect of which in the fight against hypertension is still noticeable. It:
Celery. It helps to fight both hypertension and obesity. And all because it contains a special substance – 3-N-butyl-phthalide. It lowers blood pressure and normalizes blood flow.
Skimmed milk. It is a source of calcium and vitamin D. Recent research by scientists from the University of Michigan has shown that people suffering from calcium deficiency are more susceptible to developing this disease than others.
Garlic. This is just a godsend for patients. It lowers the level of cholesterol in the blood, which provokes an increase in blood pressure.
Dark chocolate. The weekly international journal of medicine “JAMA” recently published an article according to which daily moderate consumption of dark chocolate prevents high blood pressure.
Fish. The omega-3 polyunsaturated fatty acids it contains, among other things, play a huge role in the normalization of blood pressure. The main thing is to give preference to mackerel or salmon, baking them, steaming or grilling them.
Beet. In 2008, the journal Hypertension published sensational research results that proved that just 2 cups of beetroot juice can lower blood pressure by almost 10 points. Moreover, the effect lasts up to 24 hours. This is because there is a substance in beets that increases the level of nitric oxide in the body. And that, in turn, relieves tension in blood vessels and lowers blood pressure.
Orange juice. To lower the pressure, just 2 glasses a day are enough.
In addition, Dr. Luis Ignarro, renowned pharmacologist and 2008 Nobel Prize in Medicine winner, wrote that for hypertension “it is important to consume foods rich in L-Arginine and L-citrulline. These substances are found in almonds, melons, peanuts, soybeans and walnuts. Their main goal is to cleanse the arteries. “
How else can you lower your blood pressure
At first, you need to exclude foods that provoke its increase. There are only three of them:
- Fast food… Basically, they are overly salty, sweet, or fatty foods. Its use leads to lethargy, weakness and hypertension.
- Alcohol… The harmful effects on the liver and an increase in the level of free radicals in the body are provided even with moderate use. As a result, malfunctions of the cardiovascular system and sudden surges in pressure.
- Drinks containing caffeine… They act on the body as a stimulant and accelerate the pulse and heart rate.
Secondly, quit smoking, as nicotine is the same stimulant.
Thirdly, walk more in the fresh air. Especially after hard working days. Such walks are good for relaxing and improving the general condition of the body.
Fourthly, smile more often, listen to your favorite music, watch your favorite movies and think positively.
Several years ago it was experimentally proved that “all diseases from the head”, Or rather from the thoughts that swarm in her. A person does not know where to go in life – and his legs hurt, or even refuse. He unconsciously reproaches himself – and is constantly traumatized. For a long time, she does not throw out the accumulated internal anger – and suffers from high blood pressure …
Remember this. And always be healthy!
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