Hypertension is a condition in which the heart has to work much harder than it should because high blood pressure works against the heart and arteries. If this continues for a long time, it can lead to serious damage to the heart. This is why hypertension is called the silent killer because we are completely unaware of the damage it causes. In addition, Hypertension does not have specific symptoms that would help us identify the disease. Along with the heart, it can also damage the kidneys, brain, eyes, and blood vessels. The best way is to lead a lifestyle that will keep our hypertension and blood pressure at a normal level, thus avoiding any risks.
Mild symptoms of hypertension
The largest people with hypertension do not exhibit any symptoms. However, some people may experience shortness of breath, headaches, or nosebleeds. Again, these symptoms of high blood pressure are nonspecific and can vary. Moreover, these symptoms usually appear when hypertension is in a life-threatening stage.
Causes of hypertension
Although there is no cause for primary hypertension, most people have secondary hypertension. The causes of secondary hypertension are usually associated with underlying causes. Genetics is also one of the main causes of high blood pressure in humans. In addition, hypertension can be caused by certain medications, thyroid problems, kidney problems, or even sleep disturbances. There are also some other factors that can lead to hypertension, such as age and family history. Most people develop high blood pressure by the age of 60 and are more likely to do so if high blood pressure is present in the family. Obese and overweight people also often suffer from hypertension or high blood pressure.
Prevention and treatment of high blood pressure
There are different steps we can take to prevent hypertension and treat hypertension without medication. The most essential thing is to maintain your weight at a normal level. Healthy body weight will help you not only with high blood pressure but also with many other conditions. To control body weight, you need to exercise daily and eat healthy foods.
Exercise for hypertension
You don’t have to do crazy workouts to deal with hypertension, just stick to light exercises that you can easily do every day. By starting slowly, you can build your endurance and then switch to exercise at a slightly higher intensity.
Diet for hypertension
Patients with hypertension are advised to eat foods rich in nutrients. Food should contain the best nutrients such as protein, calcium, fiber, magnesium, and potassium. We must be careful not to eat foods that can increase body weight. Preventing and treating high blood pressure when overweight can be very challenging. If you have hypertension, you also need to plan your meals and make sure you are consuming all the nutrients you need. The right nutrients provide your body with the energy it needs to carry out daily activities.
Breakfast choices for people with hypertension
It is very important to start your day with a hearty breakfast. The best breakfast options are oats, yogurt, fruits, and eggs. All of these foods are rich in nutrients and also can support normal blood pressure. Eating foods that are low in sodium can help fight hypertension.
Lunch choices for people with hypertension
Some lunch choices that can keep your blood pressure normal include:
- white beans and vegetable salad,
- plates of chicken hummus,
- broccoli salad,
- salmon and lentil salad and
- quinoa chicken
The easiest way is to make a plan for the week and then follow it. Following a plan makes eating healthy a lot easier as less time and energy is wasted.
Dinner choices for people with hypertension
If you are dealing with hypertension, our dinners should be high in potassium and should be low sodium. This combination is likely to keep high blood pressure under control. In addition, You can take your desired food from the following list of products:
- mixed greens with lentils and chopped apples,
- stuffed sweet potatoes,
- sandwich with vegetables and hummus,
- salad of tomatoes, cucumbers
- Asian Chicken with Ginger
Recipes for all of these dishes can vary based on personal preference. Just choose ingredients that are healthier.
10 best foods to fight high blood pressure
There are some meals that can help lower blood pressure.
- Dairy products
- Olive oil
- Coconut oil
You can also eat these foods in various combinations and control your blood pressure with ease. These foods will not only help you if you have hypertension, but they will also help prevent illness in general.