prevention of hypertension - is one of the effective ways to normalize the blood pressure. Therefore, it is recommended as the elderly and young people.
Nutrition and healthy foods
During hypertensive disease prevention need to comply with special treatment and diet. This is due to the fact that the dietary food not only strengthens the walls of blood vessels, but also normalizes blood pressure. Basic rules of supply for patients with hypertension:
- There are 5-6 times a day. It is best to eat small portions. In this case, it is recommended to start the day with a nutritious, but not heavy breakfast.
- Refuse from fried and smoked food. Food should be eaten boiled, stewed or baked form. Better steamed because this method of cooking is the most useful.
- Drink less water. To prevent overpressure recommended drink no more than 1.5 liters of liquid per day.
- Limit salt intake to 5 grams per day. It contributes to liquefaction of the blood, reduce swelling and normalize blood pressure.
- Renounce the use of bakery products with high sugar content. From an excess of sugar in the body and thickens the blood pressure rises.
In addition, high blood pressure can not drink alcohol and smoke cigarettes. Substances contained in the alcohol and tobacco smoke, causes vasoconstriction, which only aggravates the disease.
Foods that are recommended to eat:
- vegetables (cabbage, beets, carrots, parsley, dill and garlic);
- meat (lean beef, turkey and chicken);
- dried fruit (prunes, raisins, dried apricots, etc...);
- cereals (buckwheat, millet, rice, etc.);
- fish and seafood (tuna, herring, squid, sea bass, cod, flounder, seaweed).
Exercise and physiotherapy
Regular physical activity normalize blood circulation, improve the metabolism and inhibit the formation of thrombi in the vascular wall. Additionally, exercise improves the elasticity of veins and arteries. Due to these properties, therapeutic exercises and moderate exercise play an important role in the prevention of hypertension.
Patients with hypertension, it is recommended to engage in:
- Walking. Walking in the fresh air enhance mood and improve appetite.
- Cycling. She trains the muscles of the whole body.
- Swimming. The water joints less loaded, so swimming is especially useful for people who are overweight.
- Physiotherapy. She looks like a simple exercise, in which you need to do rhythmic movements with his hands, feet, bending the body to the side and forward.
- Dancing. Hypertensive disease prevention through the eastern or ballroom dancing will help to lose weight and improve flexibility of the body.
Breathing exercises
Breathing exercises also play an important role in the prevention of hypertension. With respiratory exercises can be:
- restore blood circulation in the body;
- normalize metabolism;
- improve the functioning of the nervous and cardiovascular system;
- boost immunity.
Basic exercise breathing exercises that are used for the prevention of arterial hypertension:
- "Pump". Stand up straight with your feet shoulder-width apart and lower your arms down. Then gently lean forward so that your back has become rounded. Then make a short breath and exhale slowly rise to its original position. Repeat these breaths 8 more times.
- "Ladoshki". Stand up straight, bend your arm at the elbow so that the palms are at shoulder level. After the adoption of such provisions make 4 quick, but short of inspiration without interruption. Then you slowly exhale through your mouth, and with the clenched fist.
- "Epaulettes". Stand up straight, bend your elbows slightly, fold your fingers into a fist and press their fists to his belt. Then inhale. Thus it is necessary to perform a push arms down and unclench his fists. During a slow exhalation to take a starting position. Recommended to do 8 of these breaths.
Prevention of hypertensive disease will be more effective if you do breathing exercises regularly.
vitamin complexes
The patient's body is poorly absorbs nutrients and trace elements. Therefore, high blood pressure, in addition to a special diet, you need to take more money, the lack of vitamins. These tools include various vitamin complexes and medicines.
Vitamin C and ascorbic acid does not only improve the resistance to various diseases, but also reduce blood pressure. In addition, vitamin C stimulates kroveobrazovaniya process and strengthens blood vessels. Ascorbic acid is sold in pharmacies in the form of pellets, powder, chewable tablets or lozenges.
When prevention of hypertension recommended to take retinol (vitamin A) and tocopherol (vitamin E). Vitamin A has a positive effect on eyesight and prevents the formation of cholesterol plaques in blood vessels. Vitamin E strengthens the walls of blood vessels and normalizes blood pressure. Retinol and tocopherol are best taken together. Pharmacies sell various multivitamin complexes containing vitamin A and E.
A sufficient amount of vitamin P (rutin) in the body reinforces the capillary network and reduces the permeability of blood vessels.
Vitamin B1 (thiamine) has beneficial effects on the cardiovascular system. Riboflavin (vitamin B2) plays an important role in the optimization of metabolic processes in the body. The main value of riboflavin is that it improves the delivery of oxygen to the small capillaries and prevents the development of stagnation.
Vitamin B3 reduces cholesterol in the veins and prevents the formation of thrombotic plaques. To increase its recommended to take effect together with cyanocobalamin, folic and ascorbic acid.
Vitamin B6 (pyridoxine) is also an important place in the high-pressure prevention. Pyridoxine promotes lipolysis and prevents the development of atherosclerosis. Most often, a lack of this vitamin affects the elderly, who suffer from long-hypertension.
Cyanocobalamin or vitamin B12, independently produced by the human body and regulates the function of the cardiovascular system. If cyanocobalamin is produced in insufficient quantities, then his balance can only be restored using intramuscular vitamin.
What not to do
High blood pressure can not eat coffee, strong tea, canned food, hot spices, chocolate, cakes, pastries, fatty meats, kidneys and liver of animals. All these products increase blood pressure, so it is better to exclude from the daily diet. In addition, during hypertensive disease prevention is recommended to avoid strenuous exercise.
