Learn how to avoid disease that damages the heart and other organs in the body
High blood pressure, also popularly known as high blood pressure, is a common health problem affecting about 30 percent of Brazilians, according to data from the Brazilian Society of Cardiology (SBC). Characterized by being a silent and incurable disease, it can be caused by several reasons such as obesity, excessive salt consumption and smoking.
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“Undiagnosed or untreated high blood pressure can lead to fatal consequences. Acute myocardial infarction, stroke, kidney failure and diabetes are the main consequences of the disease,” warns cardiologist Dr. Allan Cembranel.
However, the good news is that it can be prevented by adopting a few simple precautions every day, such as the following:
1. Practice physical activity
Physical activity is one of the best ways to maintain your healthy body and when it comes to hypertension it is no different, as regular exercise helps reduce blood pressure and improves the functionality of the cardiovascular system, consequently promoting the immune system.
“When we exercise and increase our heart rate, we stimulate a chemical reaction called catecholamine. This reaction increases the number of leukocytes – white blood cells, responsible for our body’s natural defenses,” explains Emerson Vilela, technical director of Mevilela Assessoria Sporty .
2. Reduce your salt intake
One of the main factors that increase blood pressure is the excessive consumption of salt. In this sense, reducing the consumption of the substance is the best way to prevent the disease which, due to consumption without moderation, triggers negative effects on the body.
“Salt attracts water, i.e. it retains liquids. As a result, the blood becomes more ‘viscous’ and has a harder time passing through the blood vessels. This chronic increase in pressure within the vessels leads to high blood pressure” , explains nutritionist Elaine Pavosqui.
3. Limit your alcohol and caffeine intake
Both alcohol and caffeine are beverages that can dramatically raise high blood pressure levels because they stimulate the nervous system and release hormones that cause arteries to narrow and the heart rate to increase. In addition, taking substances can increase weight and decrease calcium absorption, negatively affecting blood vessels.
4. Maintain a healthy diet
Include healthy foods such as oilseeds, vegetables, and especially the fruits It is undoubtedly one of the best ways to prevent high blood pressure and other health problems. This is because they are low in sodium and high in healthy fats, as well as helping to avoid their consumption fast foods.
“The fruits contain substances with antioxidant properties, such as flavonoids, which participate in the maintenance of good blood circulation, thus having antihypertensive, hypocholesterolemic and antiplatelet activity, thus protecting against the development of cardiovascular diseases associated with hypertension, high cholesterol and diabetes”, warns nutritionist Flávia da Silva Santos.
5. Control your weight
Excess weight is often associated with a number of factors that contribute to increased blood pressure, including accumulation of body fat, increased blood volume, increased insulin resistance, and increased activity of the sympathetic nervous system. All of these factors can contribute to increased pressure on artery walls, resulting in high blood pressure. Therefore, maintaining a healthy weight through a balanced diet and physical activity can help prevent the disease.
6. sleep well
Sleeping well offers several benefits that can help prevent high blood pressure, including stress reduction, hormonal control, and cardiovascular recovery, which help control cortisol levels and rest the cardiovascular system. However, when sleep is not going well, other bodily functions are affected as well.
“Hormonal, metabolic, cardiovascular and mood changes occur. A period of inadequate or lack of quality sleep increases hunger and irritability, raises blood pressure, heart rate and blood sugar levels, as well as reducing the ability concentration and memory,” warns Dr. Carlos Portela.
7. Don’t smoke
Nicotine is one of the factors responsible for high blood pressure, and if you want to avoid the disease, stop cigarette it is essential, as smoking is associated with several health problems, such as narrowing of blood vessels, which causes greater resistance to blood flow; chronic inflammation of the artery walls, which can contribute to the formation of fatty plaques and narrowing of the arteries; and increased heart rate, which puts stress on the cardiovascular system by increasing blood pressure.
Furthermore, even if you don’t smoke, the damage caused by this substance can affect you too, as the risks of nicotine also extend to those who are exposed to cigarette smoke for a long time. “They [fumantes passivos] he will have the same evils as a conventional smoker. What will differ is the amount of exposure that person has had,” emphasizes cardiologist Dr. Márcio Gonçalves de Sousa.
8. Consume foods rich in vitamin D
Vitamin D plays an important role in regulating blood pressure which is why consuming foods containing this substance is highly recommended by experts. It has a vasodilatory effect, which helps reduce resistance to blood flow, and is rich in anti-inflammatory properties, which reduce inflammation in the artery walls.
Therefore, it also affects the renin-angiotensin system, by inhibiting the production of renin, an enzyme involved in the regulation of blood volume and blood pressure. However, the vitamin balances calcium levels in the body, which are important for cardiovascular health.
9. Take care of mental health
Staying healthy is a great way to keep the body healthy and make everything lighter, as mental health plays a crucial role in the body’s functions. That said, maintaining good habits in your routine significantly prevents not only blood pressure, but other diseases as well.
“Stressful situations are a part of life, but you have to be aware, as well as always doing activities that help you relax, such as meeting friends, exercising and therapy,” explains psychiatrist Ariel Lipman.
10. Visit your doctor regularly
Having regular visits with your doctor is important not only for those who already have the disease, but also for those who want to prevent it. This is because practice helps detect any increase in blood pressure, allowing for intervention before hypertension becomes a more serious problem. In addition, the specialist can provide guidance on lifestyle changes and identify trends or variations that need to be addressed.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
