Control Your High Blood Pressure With These 7 Healthy Habits
Not all is lost for patients diagnosed with high blood pressureone of the most common cardiovascular diseases in the world, affecting almost 30% of the world’s population.
Researchers have not yet been able to determine how often people are diagnosed with high blood pressure it is possible to change this state and achieve normal (
However, the Chinese University of Hong Kong, in collaboration with other institutions in China and the UK, has taken on the task of researching changes observed in patients with hypertension in their process to achieve normal blood pressure without the need to resort to medication.
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Can hypertension be reversed?
The study included 2,760 people aged 33 to 99 years (average age 60 years) who hadinitial picture of hypertensionbut no cardiovascular disease, and they were not taking antihypertensive medications at the time of the initial blood pressure measurement. arterial pressure.
Patients were followed for six years, and 52% had a decrease in levels >6 mmHg. systolic; while 60% had a decrease of >3 mmHg. diastolic.
42% (95% CI: 41-44%) achieved remission. hypertension at the final measurement over the next eight years, but only 29% were able to maintain this trend for 12 years after high blood pressure was discovered.
Pressure control is key.
The habits of each individual played a significant role in changing this condition, as it was found that patients who did not smoke or drink Those who led a healthy lifestyle achieved noticeable improvements.
In conclusion, it was shown that patients with healthy habits They managed to reverse it hypertension the need to take medications in the first years after diagnosis.
Healthy Habits to Control Hypertension:
Healthy diet:
- Reduce your salt (sodium) intake.
- Eat a diet rich in fruits, vegetables, whole grains, and low-fat dairy products.
- Limit your intake of saturated and trans fats.
Regular exercise:
- Get at least 150 minutes of moderate physical activity each week, or 30 minutes most days of the week.
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Maintain a healthy weight:
- Losing weight if you are overweight or obese can help lower your blood pressure.
Limit alcohol consumption:
- Drink alcohol in moderation, if at all. This means up to one drink a day for women and up to two for men.
No smoking:
- Quitting smoking improves overall health and lowers blood pressure.
Reduce stress:
- Practice relaxation techniques such as meditation, yoga, or deep breathing.
Regular monitoring:
- Monitor your blood pressure regularly to make sure the measures you take are working.
This information in no way replaces a diagnosis or a doctor’s prescription. It is important to consult a specialist when symptoms appear and never self-medicate.