Certain rules of hygiene can reduce the risk of hypertension. For hypertensives, these rules will increase the effectiveness of the medication.
Maintain a healthy diet
You can reduce your risk of hypertension by losing 5 kg in 6 months and maintaining your weight for three years if you eat healthy (fruits, vegetables, and lower fat foods).
World Health Organization recommends a daily salt intake of 5 g, the equivalent of a good teaspoon. The intake of salt increases the risk of hypertension.
Less salty foods also eliminate tissue water
A high amount of salt is present in many industrial products (prepared meals). These products should be avoided as much as possible.
Eat the following foods
- In order to regulate blood pressure, dairy products, preferably low-fat, contain proteins that dilate and enlarge the arteries.
- Fruits and vegetables contain ingredients (in particular polyphenols) which are vasodilators and antioxidants, as well as potassium, which regulates blood pressure.
- Oat flakes are particularly useful for regulating insulin, which promotes atherosclerosis and hypertension.
- Baguettes should be avoided in favor of wholemeal bread.
Engage in physical activity
- Take part in regular physical activity (30 minutes, three times a week) such as swimming, cycling, walking, etc.
- Consume alcohol in moderation
- Weight gain and blood pressure are facilitated by alcohol.
- Antihypertensive medications can also be less effective when consumed with alcohol.
- Alcohol withdrawal can treat hypertension in chronic alcoholics.
Sleep well
A lack of sleep increases the risk of myocardial infarction, stroke, as well as hypertension. Hypertension is 30% more likely to occur in people who do not sleep enough or do not sleep well. It has been suggested that those who slept 7 to 8 hours per night were most protected.
Polypharmacy should be limited
The following medications increase blood pressure: antidepressants, birth control pills, cancer drugs, anti-inflammatories, and cortisone.