High blood pressure (hypertension) is among the leading causes of heart attacks, strokes and death. Its control is essential in the prevention of cardiovascular incidents. Physical activity and nutrition are part of the process of controlling high blood pressure in addition to drug treatment, if necessary.
There are some he althy lifestyle changes you can make that significantly reduce your risk of cardiovascular problems and control your blood pressure.
Emphasis on vegetables, fruits and low-fat foods and dairy products
Fruits and vegetables are the best sources of fiber. They have the property of controlling blood pressure and improving the condition of the cardiovascular and digestive systems.
Low-fat products, as well as those containing he althy fats and fatty acids, help reduce bad cholesterol and prevent it from sticking to the walls of blood vessels in the form of clogging plaques.
Emphasis on lean protein and heart-he althy fats
Proteins are necessary for the body to function properly. But emphasizing heavy animal proteins as the main focus of the menu can have a negative effect on the cardiovascular system and blood pressure.
If you give vegetable proteins and fats the leading place in your menu at the expense of animal ones without excluding them completely, you will do a favor to the heart and blood vessels. Among the most useful proteins for them are yogurt, legumes, fish, chicken fillet without skin.
Reserve sweets and desserts for special occasions
Since it's hard to give them up forever, don't limit yourself so drastically. Just allow yourself to eat them within reasonable limits and only on special holiday occasions.
Always choose he althy fats
One of the best things you can do for your heart is to avoid loading it with trans fats, saturated fats, and hydrogenated oils. They increase cholesterol, create conditions for the formation of plaques on the vessels and harden the walls of the arteries, making their basic transport functions more difficult. All these prerequisites create an increased risk of heart attack and stroke even at a younger age.
