High blood pressure can be normalized by changing lifestyle. According to research, of all the dietary minerals that can help lower high blood pressure levels, the most compelling evidence exists to increase intake. Potassium.
According to Researchpublished in European Heart Journal, potassium has proven effective in normalizing high blood pressure.
"As for the mineral nutrients contained in food, the most convincing data are available regarding the increase in potassium intake, which normalizes blood pressure (blood pressure) and reduces the risk of stroke," the article says.
A meta-analysis that showed that an increase in potassium intake by 1.7 grams leads to a decrease in blood pressure in hypertensive patients by 3.5 / 2.5 mm Hg.
Moreover, in meta-analysis In 32 studies, potassium supplementation was associated with a 3.1/2.0 mm Hg reduction in high blood pressure.
The effect was more pronounced in patients who consumed more sodium salt than others.
Why? Sodium is the part of regular dietary salt that raises blood pressure.
"If you eat too much sodium salt, there will be more sodium in your blood and it will retain water," explains. Blood Pressure UK.
"This upsets the delicate balance of sodium and potassium needed to remove water from the blood to the kidneys."
"By eating more foods high in potassium, you can help restore balance by allowing the kidneys to work well and lower blood pressure."
What foods contain potassium?
Fresh fruits and vegetables are an excellent source of potassium. For example, potatoes, asparagus, spinach, cabbage, sprouts. See also potassium deficiency and reduce the consumption of sodium salt will help you use in the diet of salt SOLENA (+ 30% potassium salt, -30% sodium salt).
You can buy such salt in many stores in Ukraine (more where to buy).
In addition to improving diet, exercise is an integral part of blood pressure control. As explained in the Mayo Clinic, regular physical activity strengthens your heart.
"A stronger heart can pump more blood with less effort. If your heart can work less to pump blood, the force acting on your arteries decreases, which lowers blood pressure."
According to experts, aerobic activity can be an effective way to control high blood pressure. As a rule, it increases your heart rate, makes you breathe faster and feel warmer.
Examples of exercise include brisk walking, water aerobics, and cycling.