This way you will be able to reduce your blood pressure without resorting to medication

Hypertension can be difficult to detect because often not manifested in the form of symptoms. If it is not treated and stopped in time, there is the risk of suffering cardiovascular diseases or a heart attack in the future. In early 2019, the Blue Cross Blue Shield agency published a study with a sample of millions of people. In it, a somewhat shocking statistic appeared: from 2014 to 2017, the prevalence of high blood pressure in people aged 21 to 36 years increased by 16%, so if you are young you are not safe either.

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Unfortunately, there is no immediate cure. But what you can do is reduce it thanks to positive lifestyle changes and follow a healthy and balanced diet, mainly low in fat and salt. The first thing you should do is be fully aware of your blood pressure levels and understand to what extent it can be considered normal or too high. Following up will help you detect changes over time so you can make the right decisions.

For the hypertensive, a routine of cardio workouts of half an hour or an hour can lower blood pressure by up to 7 mmHg

Typically, hypertension is when the blood pressure measures more than 130 millimeters of mercury (mmHg) systolic (the one located in the arteries when the heart contracts) or 80 mmHg diastolic (in the beats). What are the causes that cause it to rise? In general, lack of regular physical exercise, a high salt diet, being overweight and, of course, smoking cigarettes regularly. In general, if you manage to leave any of these problems behind, you will notice a great impact not only on your arterial health, but also on your life in general. 'Business Insider' has compiled some tips to reduce your blood pressure little by little and progressively:

Weight control

The body mass index is one of the parameters to know if you are a healthy person or on the contrary you should start dieting to stop being overweight. If you are also hypertensive, losing weight will have a very positive impact on lowering your blood pressure. For example, If you lose around 5 kilos, your systolic pressure can drop by around 10 or 12 mmHg.

Get more exercise

The best way to maintain weight control is physical activity. Regular exercise trains your heart, which in the long run will make it pump your blood more efficiently, thereby lowering your blood pressure. For the hypertensive, a routine of cardio workouts can lower blood pressure by as much as 7 mmHg. Therefore, you should perform around half an hour or an hour of daily exercises that may well be a combination of aerobics (such as walking, running, or biking) or of strength (with not very large weights but abundant repetitions).

A balanced diet

If you are hypertensive, logically you should stay away from salt as much as possible. Beyond that, you should also limit fat and carbohydrates, especially if you don't supplement your diet with physical exercise. The famous DASH diet (Dietary Approaches to Stop Hypertension) is usually recommended for all those with heart problems and basically consists of in reducing both sodium and glucose, trans or saturated fats, and increase the obtaining of nutrients and vitamins such as potassium, calcium or magnesium. Therefore, it focuses on vegetables, fruits, nuts, seeds, beans and whole grains, and especially fish, rather than meat. Of course, you should avoid junk food (always high in salt), precooked and processed snacks.

No alcohol

Drinking alcohol can raise your blood pressure, so you should stay away from it as much as possible until it is eliminated from your diet. In case you cannot give it up, at most you should limit it to half a drink or one drink at most and only during meals.

Beware of stress

Anxiety has a close relationship with hypertension. Even chronic stress is associated with a high probability of suffering from three types of heart disease: coronary artery disease, heart failure or tachycardia. Reducing stress thus becomes a matter of the first order in people with high blood pressure. How to stop it? Business Insider recommends doing guided meditation, breathing exercises, yoga, or regular physical exercise.

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