Suffering from hypertension is a risk for diseases of the heart or stroke; high blood pressure can be taken without any symptoms, but sometimes headache may occur, fatigue, anxiety or dizziness when changing position, or simply to get up, it is necessary to keep track of blood pressure, and if there is high blood pressure, will have to make a change in life style.
CONTROLLING STRESS
Stress can make to increase blood pressure, because of work or concerns; It is therefore important to find time to your body to relax and help lower blood pressure. You can practice yoga, meditation or breathing techniques to relax; You should only perform these activities, enjoying the moment and moving away from troubling thoughts; Get daily perform some of these activities about 15-20 minutes a day.FOLLOW A DIET
Recommended daily calorie ratios are: a 45 to 65% carbohydrates, 20-35% fat and 10-35% protein.Choose complex, low-Glycemic carbohydrates, which help control the insulin and sugar levels in the blood at a constant level, such as green leafy vegetables, whole grains and oat flakes.
Choose unsaturated, polyunsaturated fats and omega-3 fatty acids, to maintain a healthy blood pressure, hormonal balance and improve cellular functions, such as vegetables of green leaf, fish, nuts, seeds of flax, olive oil and flaxseed oil.
Opt for low-fat protein, such as white meat without skin, fish, tofu, tofu products dairy skim, egg whites and nuts.
Avoid red meats, egg yolk and pork, and its derivatives, since they can raise blood pressure; You should also avoid salt in the diet and pre-cooked or prepared products as well as fast food.
PHYSICAL EXERCISE
Several studies have shown that regular physical exercise can reduce the hiprtension in 20-30%, especially with aerobic exercise. It is important that in daily activities, you make certain choices, such as choose the stairs instead of the elevator, choose gardening activities, since they are a good way to exercise, or go walking to work, instead of on the bus, since is evidence that low to moderate aerobic activity exercises, are more effective in reducing blood pressure , that vigorous activity.Also the aerobic exercise, such as walking, running, bicycling, swimming, aerobics or skiing, are very beneficial; Although you should avoid exercises like weight lifting, which can cause extreme changes in blood pressure. Recommended exercise, at least five days a week for 30 minutes; It begins slowly and gradually increases the frequency and duration of each session.
0 comentarios:
Post a Comment