Because of the rapid and stressful lifestyle, our blood pressure is constantly rising or falling. This constant change and especially high blood pressure is very dangerous, because it can lead to a stroke or heart attack. But you are lucky that there is a way to control it, and thus consists of eliminating stress, eating healthy and moderate exercise.
One more thing, you should not forget that uncontrolled blood pressure can lead to hypertension, which can lead to serious damage to the heart and blood vessels. So take this article seriously, visit your doctor and start controlling your lifestyle from now on.
First you need to make changes in your diet
Blood pressure is closely related to the level of insulin and sugar in the blood. They work proportionally, so if one goes up, it does the other. If you stick to a diet consisting of fast food, chips and sweets, and sometimes a salad of freshly squeezed juice, then we must say that this is your ticket for hypertension and diabetes. A study published in 1998 in Diabetes magazine confirmed that insulin, sugar levels and high blood pressure are related and that we should pay great attention to our diet.
But how do they work together? Insulin stores magnesium, but if its receptors get damaged or full of dirt, your cells become resistant to insulin, so magnesium is not stored and comes out of your body. If your magnesium level is low, blood vessels can not relax, so your blood pressure rises. At the moment and sodium is contained in your body. Sodium causes a fluid retention, which leads to a heart attack.
Fructose can also increase blood pressure
During the study, it was found that an average American consumes 70 g of fructose per day. This is very risky, because 74 g of fructose leads to a 77% increased risk of high blood pressure. To avoid all the aforementioned deaths, the first thing you should do is check the daily intake of fructose and reduce it if it is too high
Another fact about fructose is that it breaks down into various wastes that are bad for your body, one of which is uric acid. Uric acid increases blood pressure by suppressing nitric oxide in blood vessels. Nitric oxide helps your vessels maintain their elasticity, so suppressing nitric oxide leads to increased blood pressure. In fact, 17 of 17 studies show that elevated levels of uric acid lead to hypertension.
Recommended reception of fructose
We strongly recommend that you maintain a total intake of fructose below 25 grams per day. Also keep in mind that sometimes you import some hidden fructose. Many people limit the intake of fructose to 15 grams per day, but you can start with 25, and then slowly reduce this number. Keep in mind that 15 g of fructose are two bananas, one third cup raisins or just two dates Medjool and 40 grams of sugar is a soda can.
Additional dietary considerations
- Normalize the omega 6: 3 ratio
Omega-3 and omega-6 are very important fats for your body. Omega 6 is usually found in corn, canola soybean oil, sunflower oil and omega 3, usually found in fish. Unfortunately, average Americans import more omega-6 than omega-3, and this leads to increased blood pressure. To avoid this, try to adjust the ratio of 6: 3 and take care of what you consume.
- Elimination of caffeine
Coffee is widely consumed in the morning to wake up. What you do not know is that caffeine is a legitimate drug that is your enemy, because it gives a significant boost to your blood pressure. Especially if you have hypertension or heart disease, it can worsen your condition. It is best to completely eliminate it from your daily fluids, but we know that this can not happen overnight, so you need to start gradually avoiding it for a month.
- Eat fermented foods
Flora of the intestine is an important factor that affects your blood pressure and all your blood flow. Your optimize it by consuming some fermented products such as yogurt kefir, fermented vegetables, etc. An additional advantage of fermented foods is vitamin K2, which prevents the accumulation of arterial plaque and heart disease.
Moderate exercise is very important
If you want to keep the body and body healthy than the lung program, the exercise program for 5-10 minutes is the key. Not only will you feel better, but your body will feel and look younger, and you will always be in good shape.
This exercise program will also be useful for your blood flow, and since your body is healthy and in good shape, it will be easier for you to control your diet and your blood pressure. Include anaerobic exercise types and voila you have the perfect solution for any problems with the heart and blood vessels.
Exercise will also help to raise the level of insulin in the norm. This happens when you do exercises for individual muscle groups that stimulate blood flow in these muscles. A good blood flow increases the sensitivity to insulin.
Depending on your physical condition and your health, the best thing you need to do is to find a certified trainer who will help you with the exercise program. He / she will give you advice and will offer you the best set of exercises for you. Also you can add an addition that will help you achieve better results, but for this it is best to consult a doctor or pharmacist.
Daily intake of vitamin D
Did you know that blood pressure is usually higher in the winter months than in the summer? This is due to exposure to sunlight. Sunlight is very important for blood pressure and that’s how:
- Exposure to sunlight causes your body to produce vitamin D. The lack of sunlight reduces the supply of vitamin D and increases the production of the parathyroid hormone, which increases blood pressure.
- Vitamin D deficiency has been associated with insulin resistance (IR) and syndrome X (also known as metabolic syndrome), a group of health problems that may include IR, elevated cholesterol and triglycerides, obesity and high blood pressure.
- Vitamin D is also a negative inhibitor of the renin-angiotensin system (RAS) of your body that regulates blood pressure. If you are deficient in vitamin D, this can lead to improper activation of your RAS, which can lead to hypertension.
- In addition, it is believed that exposure to ultraviolet rays causes the release of endorphins, chemicals in your brain, which cause feelings of euphoria and pain relief. Endorphins naturally relieve stress, and stress management is an important factor in addressing the problem of hypertension.
Vitamin D is one of the most important vitamins in our body, because it helps our body function properly. If you do not have enough of this vitamin, try sunbathing or vitamin D3 supplements, but avoid vitamin D, which is sold in pharmacies because it is synthetic and can worsen your condition.
Always monitor the intake of vitamin D, because you can overdose. It is best to expose sunlight directly than taking supplements or pills.
Stress control is very important
One-third of Americans have problems with high blood pressure, and the third is stressed daily.
Are these two conditions connected?
Stress and hypertension (high blood pressure) are closely related, but so far this fact has not yet been studied well and given the attention it deserves. Dr. Kennedy, who investigated the relationship between the two, came up with a revolutionary technique that helps you lower your blood pressure within 15 minutes. This light technique is wonderful, because it can relieve you of stress and help your body relax. You can find out by watching the video below.
Additions and other alternatives
Once you establish your diet and exercise program and start practicing them, you can try some supplements that will help you in this process and provide you with extra energy. You should keep in mind that these supplements and other alternatives should not be used as a substitute for a healthy diet.
Here is a list of add-ons that you can use:
- Calcium and magnesium.
These supplements are great for lowering blood pressure, especially at your very high. Try not to exaggerate with them and adjust their consumption depending on your diet and lifestyle.
- Vitamins C and E.
These vitamins are great for the whole body not only for blood pressure. You need to be careful when importing these supplements, since they must be 100% natural. Tablets or other substitutes are synthetic and may have some side effects. These vitamins are common to many vegetables and fruits, so make a list of your favorite fruits and vegetables and check their vitamin C and E levels, and then decide which ones will be on your priority list.
- Extract of olive leaves.
A study conducted in 2008 showed that if you consume olive leaf oil, you will have a significant change in blood pressure. If you want to add an olive leaf to your diet, you should look for fresh liquid leaf extracts for maximum results. You can also prepare your own tea with olive leaves by placing a large teaspoon of dried olive leaves in boiling water. Allow it to cool for 10-15 minutes and consume it fresh.
- Electric acupuncture.
Electric acupuncture is new to us, and it is still in the testing phase. The results so far have shown that there is a significant change in blood pressure in animals. Nevertheless, there are a few more tests that need to be performed, and we need to wait a bit for this method.
If you want your child to be healthy and with less risk of hypertension, when he becomes an adult, you should breast-feed him for 12 months. This is because believing long-chain polyunsaturated fatty acids in breast milk provide a protective effect for newborns.
- Quick tricks.
The increase in nitrogen monoxide in the blood can open the narrowed blood vessels and lower the blood pressure. Ways to increase the composition include taking a warm bath, inhaling and removing through one nostril (closing the other nostrils and mouth), and there is a bitter melon rich in amino acids and vitamin C.
High blood pressure is a serious illness, and it should be approached and treated professionally, in order to avoid serious damage to the blood vessels and heart attack. A natural approach, a balanced and healthy diet, exercise, important changes in lifestyle, control of insulin levels and rejection of bad habits are key elements of a healthy body.
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