Considered the 'silent killer', how to keep high blood pressure under control

According to the joint guidelines of the American Heart Association and the American College of Cardiology for high blood pressure, stage 1 hypertension is defined as pressure with a systolic value between 130-139 mmHg or a diastolic value between 80-89 mmHg.

When the values ??exceed 180 and 120, respectively, then the situation is urgent and a visit to the doctor is necessary.

But despite the problems, there are natural ways to manage high blood pressure and avoid dangerous levels of this disease.

Limit salt

In 2021, the World Health Organization issued updated guidelines for limiting sodium in foods. Sodium, along with magnesium and potassium, acts as an electrolyte and helps regulate blood pressure.

However, it is also one of the main culprits for increasing blood pressure and cardiovascular risk, when consumed in excess, causing an imbalance. Therefore, salt needs moderation and special attention in those cases when we overdo it without realizing it.

Increased potassium

Unlike salt, low potassium intake works negatively to maintain blood pressure, as it is also involved in blood pressure regulation.

Eat bananas, potatoes, spinach, lentils, beans, avocados, watermelon and other foods rich in potassium, and thus put a "brake" on the aggravating effect of sodium.

In fact, you can find large amounts of potassium in salt substitutes, the consumption of which has been linked to a 14% lower chance of stroke and other important benefits.

Increase magnesium intake

Magnesium acts as a regulator of the above metals and according to studies, acts effectively against hypertension by increasing vasodilation. Foods rich in magnesium include dark leafy vegetables, avocados and dark chocolate.

Helpful tip: Dark-colored leafy vegetables rich in magnesium do not need to be overcooked, as high heat destroys their chlorophyll, the main component of which is magnesium.

Reduce stress

Everyday life is full of stressful events and these small increases in stress can negatively affect blood pressure. Usually, when the temporary stress is gone, heart rate and blood pressure return to normal.

The same is not the case with chronic stress, which can lead to major health problems such as hypertension, heart disease and stroke, while habits such as poor diet, smoking and alcohol consumption act as aggravating factors. .