For people with elevated blood pressure, there’s a wide variety of drugs and medical devices that can help bring blood pressure to a safer level. For many patients, the prospect of taking a simple medication is seen as easier and more appealing than undergoing lifestyle changes. Despite this wide range of available medical interventions — many of which are costly or carry side effects — there’s a much simpler way to bring blood pressure down. Here are three simple and effective ways.
- Physical activity.
Regular physical activity strengthens the heart. A strong heart means normal pressure and less pressure on the blood vessels. Pay more attention to cardio at a moderate pace: 3 times a week from 30 to 60 minutes will be enough.
- Eat right.
It is important to limit salt intake (no more than 5 gr per day) and semi-finished food, reduce the amount of flour and sweet dishes, alcohol and caffeinated beverages. It is recommended to increase the intake of fish, nuts, seeds, oranges and buckwheat.
Emotions, feelings of guilt and anxiety also affect pressure fluctuations. Relaxation and meditation techniques can be an appropriate way to calm the body and mind and move away from stress.