There are a number of ways that can help to lower blood pressure.
1. Proper nutrition — DASH diet
DASH stands for “dietary approaches to stop hypertension” (Dietary Approaches to Stop Hypertension). The diet involves eating lots of fruits, vegetables and dairy products low in fat.
The total energy consumption of the DASH diet is 2000 calories per day and diet for the day includes:
grain products: 6-8 servings per day, these include bread, cereal, rice and pasta,
vegetables: 4-5 servings a day
fruits: 4-5 servings per day, including fruit juice (1 serving of juice is 120 ml)
dairy products: 2-3 servings daily (1 serving is a Cup of skim milk or yogurt with low fat content);
nuts, seeds and legumes: 4-5 servings a week.
2. The reduction of sodium consumption
Under sodium consumption means the consumption of salt. Avoid excessive salt added when cooking at home and eating foods rich in salt, in food establishments. Such products include bread, sausages, pizza, sandwiches, burgers, cheese, pasta and meat products.
Current dietary recommendations in the U.S. suggest that the maximum daily intake of sodium is 2.3 g. Eating less foods high in sodium will help reduce the consumption of salt.
3. Physical activity
In the US recommendations for physical activity to lower blood pressure suggesting 40 min of exercise 3-4 times a week. Training must include physical activity that varies in intensity from moderate to vigorous.
4. Smoking cessation, moderate alcohol consumption
An important step to lower blood pressure and prevent the development of cardiovascular disease is Smoking cessation. The same effect abstinence from alcohol. Although this issue is still more important than moderation.
It is also necessary to monitor the amount consumed caffeinated beverages.
5. A good night’s sleep
The study, published in 2015 in the journal of Clinical Sleep Medicine, shows that 7 hours of daily sleep is associated with the lowest risk of high blood pressure.
