High blood pressure (hypertension), considered the main cause of heart attack and stroke, affects the lives of millions of people worldwide. Experts say that since this disease often shows no symptoms, it is not diagnosed in nearly half of the patients.
According to Milli.Az, cardiology professor Rasha Al Lamee emphasizes that the most important step to prevent high blood pressure is to change the lifestyle - including reducing salt, healthy eating, physical activity, and stress management.
Reduce salt consumption
In the United Kingdom, adults consume an average of 8-9 grams of salt per day, while the recommended limit should not exceed 6 grams. Reducing salt intake helps lower blood pressure. It is recommended to prioritize home-cooked meals and limit processed foods.
Eat potassium-rich foods
Potassium balances the effect of sodium and normalizes blood pressure. Bananas, kiwi, avocados, beans, lentils, greens, and yogurt are rich in this mineral. However, excessive intake of potassium is also dangerous for health.
Weight and exercise are important
Even a 5-10% weight loss can lower blood pressure. Professor Al Lamee advises engaging in types of exercise that increase heart rate for at least 20 minutes, three times a week.
Quit alcohol and smoking
Alcoholic beverages and cigarettes narrow blood vessels, raising blood pressure. Experts recommend not consuming more than 14 units of alcohol per week and completely quitting smoking.
Healthy diet and sleep routine
The Mediterranean diet - rich in fruits, vegetables, grains, legumes, and olive oil - helps regulate blood pressure. Reducing stress, practicing yoga, and 7-8 hours of sleep are also important for a healthy heart.
Experts note that by incorporating these simple habits into one’s lifestyle, it is possible to prevent high blood pressure naturally and without medication.
