1. Be physically active for at least 30 minutes every day
For a while it was thought that only the grinding, low-intensity training such as swimming, walking and cycling was of value, but now we know that strength training also has a positive effect on blood pressure. During physical activity, you regulate your nervous system, which affects the stress hormones in the body. When you are fit, the heart does not have to beat as many beats so the whole system can rest. Those with high blood pressure often have a higher risk of diabetes. The positive thing is that the risk of both diseases decreases the more you move.
2. Avoid obesity
Obesity leads to higher levels of stress hormones which in turn leads to high blood pressure. Obesity also increases the risk of diabetes, which can make the vessels stiff and atherosclerotic. It affects blood pressure negatively. You can of course be overweight without getting high blood pressure, for example if you make sure to move a lot.
3. Check your blood pressure
Take the opportunity to check your blood pressure when you still have a case with the healthcare system. The majority of those who have high blood pressure do not always know they have it. However, we know that if we lower blood pressure with medication, the risk of stroke and cardiovascular disease decreases. If you have a heredity for stroke, heart attack or early heart death, it is important to check your blood pressure regularly for prevention.
4. Never start smoking
Smoking is the single biggest risk factor for all cardiovascular diseases. The carbon monoxide from smoking reduces the body's ability to absorb oxygen. The vessels grow, clog, solidify and store fat. It becomes a toxic layer on the inner vessel wall and it is dangerous. So far there is not much research on snus, we do not know how it affects blood pressure.
5. Take the medicines you are prescribed
High blood pressure is not felt, but for the heart it is a strain to constantly struggle to pump the blood out of the veins. It becomes a vicious circle, but medications can slow down and thus break the vicious circle. Sometimes a healthy lifestyle is not enough all the way and then you should take the medication the doctor prescribes. They are needed to avoid the major diseases. Antihypertensive drugs reduce the risk of stroke by a third and the risk of heart attack by a tenth. Also keep in mind that blood pressure medication is something you have to take for life. You should therefore not stop taking medication when the pressure drops.
More tips for you who want to lie low
Reduce the salt. Too much salt is associated with high blood pressure. But what is too much is not known for sure. All are differently sensitive and some tolerate more, others less. However, most indications are that it is good to keep the salt down as best you can.Avoid alcohol. Large amounts of alcohol can raise blood pressure. In addition, the body's stress load increases when the alcohol is to leave the body.
Eat more green. A Mediterranean diet with lots of vegetables and fat from fish and olive oil can protect the heart and vessels. The DASH diet - with lots of fruit, vegetables and whole grains, but minimal meat and charcuterie products - can also lower blood pressure.
Get your potassium in you. Banana, sweet potatoes, spinach and peas contain potassium which is good for blood pressure.
Stress less. As with salt, we are differently sensitive to stress. Some tolerate more, others less and blood pressure does not always go down just because you stress less. But for some people, it may help to take it easy.
Stop with licorice. All people are differently sensitive, but for some, licorice can raise blood pressure temporarily.
This is how you measure
Blood pressure is measured in mmHg and is given with two values, for example 130/90. The first is the upper pressure, the second is the lower pressure. Normal resting blood pressure in an adult is 100–140 / 60–90 mmHg.· 140–160 / 90–100 mmHg = slightly elevated blood pressure.
· 160/100 or more = high blood pressure.
Psst! Three minutes of exercise every half hour is enough to lower blood pressure by ten units!
