High blood pressure in Italy suffers.
Especially after the bad parties, ”you may be thinking.
Hypertension - the technical name for this change in blood pressure - afflicts about 10 million Italians: and only a quarter of these people manage to keep it under control.
The causes are different, but the most common is the essential one, that is, independent of other pathologies (and whose origin is unknown). It includes 95% of hypertension cases.
Its etiology is multifactorial: genetic predisposition, wrong diet, overweight and obesity, sedentary lifestyle, alcohol abuse, stress, are all causes that can lead to having the minimum above 90, the maximum above 140 (we are talking about mmHg).
Index
Simple: why multiplies the other stressors to which our body is subjected, exponentially increasing the risk of cardio-cerebro-vascular events.
How are the risks associated with hypertension reduced?
By breaking down the cardiovascular risk index, intervening on
- low-calorie diet and increased energy consumption
- low-sodium diet but rich in potassium, magnesium and omega3, and low in saturated / hydrogenated fats
- initiation or intensification of a training protocol
- elimination of alcohol and stimulants, such as caffeine
- smoke elimination
- reduction of mental stress
If it is not possible to remove the triggering agent of high blood pressure, it is necessary to consult a doctor for drug therapy, which is essential in cases of familial or genetic hypertension.
How to lower the pressure with natural remedies
In any case, these are strategies to be respected completely. Rivediamoli:
1 - Elimination of smoke, alcohol and nerve substances, that is, exciting substances such as coffee.
It is self-explanatory.
2- Low calorie diet
It serves to arrive at a condition of normal weight, which it alone contributes significantly to normalizing blood pressure.
Each kg lost reduces the pressure by 1 mmHg.
3 - Nutritional balance and the need for hypertension
Una diet for hypertension has very specific requirements.
- complete elimination of salt (sometimes even that naturally present in foods, even if consuming unprocessed foods it is almost impossible to consume excess).
- increase in potassium and magnesium, which can be easily taken with a diet rich in vegetables, fruit, whole grains and legumes (but be careful not to overdo it with calories, dietary fiber and fructose)
- increase of omega3 fats (also through supplements) and reduction of saturated / hydrogenated ones
4 - Set up an aerobic training program
Why directly involves cardiovascular health. The intensity must be towards the limit with the anaerobic.
High-rep and overload training only have a secondary impact.
5 - Herbal solutions
There are several, both in raw and dried form. Some are strictly hypotensive: among these garlic, onion, rauwolfia, birch, hawthorn, ginkgo biloba, blueberry, mistletoe, red vine, olive tree, periwinkle, lily of the valley, ligustico, carcadè and Iranian yarrow. They can be taken in combination with natural diuretics