High blood pressure is one of the diseases referred to as the 'silent killer'. According to WHO (World Health Organization), high blood pressure about one in three people and most do not realize their situation. Although high blood pressure can not be treated, but the disease can be prevented by diet and lifestyle.
Here are some ways to lower high blood pressure (Reporting by Health Me Up):
Limiting salt intake in the diet can help control high blood pressure and to prevent those who have not been exposed to high blood pressure. WHO recommends limiting sodium intake to 2,000 milligrams (the equivalent of five grams or one teaspoon of salt) a day. In addition, be aware of the salt content in processed foods or packaged foods.
Add your consumption of potassium
Potassium helps to lower blood pressure. Recommended to consume as much as 3,510 milligrams of potassium a day. Some foods that contain potassium are peanuts, beans, vegetables like spinach, cabbage, and fruits such as bananas, papayas, and dates.
Consume at least five servings of fruits and vegetables are rich in fiber and less processed food portions. Avoid foods that contain a lot of salt. Fruits and vegetables are low in sodium and rich in potassium can help lower blood pressure. Reduce fatty foods and fried foods.
Watch your weight
Blood pressure usually causes weight gain. Losing weight can help you lower your blood pressure. So it is true that the weight of your body, the higher the blood pressure.
Stressful situations and stressful normally raise blood pressure temporarily. To the activity that keeps you active and exercising is a good way to control high blood pressure. Enough sleep, breathe, meditate, yoga, and exercise at least 30 minutes a day can help reduce stress.
Too much alcohol can raise blood pressure. In the long term alcohol consumption can raise blood pressure permanently. for it, as much as possible reduce or avoid alcohol.