In Nigeria, high blood pressure – also known as hypertension – affects nearly one adult in three. According to healthline, this often silent cardiovascular pathology can be caused by age, lifestyle and heredity.....CLICK HERE TO READ THE FULL ARTICLE>>>
It can also lead to serious long-term cardiac or neurological problems. The good news is that hypertension can be avoided or its onset delayed by adopting certain good habits which are:
Diet
Good nutrition starts with a good breakfast. We tend to think that a bowl of cereal and a juice will do the trick, but that’s not the case. This meal, rich in carbohydrates, increases the level of serotonin in the brain, which induces a fatigue attack around 11 am.
A protein-based breakfast, whether animal (eggs, cheese, etc.) or vegetable (soy, cereals, etc.) increases our dopamine level and stimulates alertness and liveliness. Try eggs and avocado in the morning!
During the day, avoid snacking, especially if it is food with a high glycemic index: they promote hypoglycemia. Choose dried fruit and dairy products to feel full.
Less sodium
Sodium promotes high blood pressure. It is therefore necessary to reduce your salt consumption to prevent it. Unfortunately, it is not enough to reduce the amount of salt in our meals, we must also track down the hidden salt. Deli meats, cheeses, soda water loaded with sodium, potato chips and industrial dishes should be avoided as much as possible.
It is not a question of depriving ourselves of everything, but of rebalancing our diet and re-educating our palate, just as we do to reduce our sugar intake. And to reach 5 grams of salt per day (unrefined), which is the equivalent of a teaspoon spread over the day.
More potassium
Potassium is a sodium antagonist and balances our salt consumption. The ideal is to consume 3 times more than salt. In addition, a lack of potassium promotes high blood pressure. It is found in large quantities in bananas, white beans, lentils, rice, nuts, dark chocolate.
Magnesium is also essential to avoid hypertension because it plays an important role in the contraction of the heart muscle and its oxygenation. Finally, having a balanced diet and consuming heart-healthy foods on a daily basis is part of the reflexes to adopt to avoid hypertension.
More sports
Physical activity is the best way to reduce and regulate blood pressure. It allows the heart to make less effort during its contraction by increasing the volume of blood propelled and better oxygenated. Sport also allows us to reduce our salt level by eliminating it through perspiration.
Finally, it helps to fight against overweight, which promotes hypertension. Choose endurance sports of moderate intensity such as swimming, brisk walking, jogging or cycling. On the other hand, avoid sports that require too much effort, such as squash, or weight training, which puts too much strain on the muscles.
Less stress
Although stress is not a major risk factor in the development of high blood pressure, it can make it worse. (Reducing stress is recommended for good health anyway). ) Several studies have shown a link between meditation and lower blood pressure in those who practice it regularly.
Beneficial effects have also been observed in hypertensive patients who practice yoga, sophrology or cardiac coherence. Finally, avoid smoking, which weakens the arteries by making them lose their elasticity, and consume alcohol in moderation….CONTINUE READING THE FULL ARTICLE>>>
