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The best way to reduce high pressure

High blood pressure is a common and dangerous disease, because it can lead to many complications such as stroke and heart disease, and in fact high blood pressure is known as the silent killer, because it does not cause warning signs or symptoms when it rises, and it is worth noting that high blood pressure Blood is one of the diseases that can be prevented and controlled when they occur. It should be noted that high blood pressure affects nearly 75 million people in the United States of America.

Methods for reducing high blood pressure:
 Lifestyle change:
There are many tips related to lifestyle changes to help reduce high blood pressure, and one of these tips is to get rid of excess weight, as high blood pressure is closely related to weight gain, and the increase in blood pressure values ​​is observed with an increase in weight, and weight gain causes apnea during Sleeping, which contributes to raising blood pressure, and it can be said that blood pressure can decrease by 1 millimeter of mercury in exchange for losing one kilogram of weight, and in fact it is necessary to maintain a normal waist circumference, so that it is not more than 102 cm in men, and not more than 89 Poison in women.

Exercise regularly:
Patients with high blood pressure are advised to exercise for 30 minutes on most days of the week, including walking, jogging, cycling, swimming, or dancing, as sport causes a reduction in blood pressure by about 5-8 mmHg. Hypertensive patients.

 Follow a healthy diet:
 A diet rich in whole grains, fruits and vegetables, low-fat dairy products, and low in saturated fat and cholesterol is followed, and it is worth saying that a healthy diet helps reduce blood pressure by 11 mmHg, and it should be noted that healthy eating habits can also be followed, such as increasing Consuming potassium from its dietary sources such as vegetables and fruits instead of taking potassium-rich supplements.

 Minimizing your sodium intake:
Where reducing sodium consumption can reduce high blood pressure by 5-6 mm Hg, and in fact doctors recommend eating less than 2,300 mg of sodium per day, which is equivalent to a teaspoon of table salt, and to reduce the amount of sodium it is recommended to read the labels on foods. And foods to know the amount of sodium in them, in addition to limiting the intake of prepared foods, and not adding salt to food and replacing it with spices and herbs.

Quit Smoking:
As smoking raises blood pressure, it also increases the risk of heart disease, so quitting smoking helps reduce blood pressure, and reduce drinks that contain caffeine, and caffeine can increase blood pressure by 10 mmHg in people who do not drink Drinks that contain caffeine only rarely, but for people who drink these drinks regularly, caffeine does not affect high blood pressure except in a small way.

Foods that lower blood pressure:
 Leafy vegetables:
Where leafy vegetables are rich in potassium, which helps the kidneys get rid of sodium through the urine, and these vegetables include lettuce, watercress, cabbage, green turnip, spinach, green beets, and chard. Berries: Like cranberries, blueberries, and strawberries, they also contain compounds called flavonoids that help lower blood pressure.

Milk and low-fat yogurt:
As milk and milk contain calcium, which helps lower blood pressure, researchers found that women who ate five or more meals per week had a 20% reduced risk of developing high blood pressure.

Oats and bananas:
Where oats are rich in fiber, and at the same time low in fat and sodium, which helps reduce blood pressure, and bananas, as bananas contain potassium, which helps lower blood pressure.

 Unsalted seeds:
Such as sunflower, pumpkin, or pumpkin seeds, as these grains are rich in potassium, magnesium, and other minerals that are known to lower blood pressure. Garlic: Garlic contains nitric oxide, which helps dilate blood vessels and thus lower blood pressure.

 Dark chocolate:
Studies have shown that eating approximately 100 grams of dark chocolate per day may be associated with a reduced risk of cardiovascular disease, and pistachios, which reduce the constriction of blood vessels and the heart rate, which helps to reduce blood pressure.

olive oil:
Olive oil contains polyphenols, which are anti-inflammatory, which help reduce blood pressure, and pomegranate juice. One study showed that drinking a cup of pomegranate juice daily for four weeks helps lower blood pressure in the short term.