6 ways to protect yourself from high blood pressure

One in three adults has blood pressure problems, and many people are still unaware of it because they have no symptoms. For this reason, high blood pressure is called the “silent killer” and it is important to measure it regularly. In this way, you reduce the chance of stroke, heart attack, vascular dementia and kidney disease, which often lead to disability and sometimes even death.

Sometimes high blood pressure comes as a result of medication or is genetically passed down in the family. The exact causes are still not entirely clear, but your lifestyle definitely plays a big role.

Still, what can we do if we are not overweight, eat a healthy diet, and exercise to protect ourselves from the risks of high blood pressure?

1. Get rid of the salt shaker

According to research, no more than 6 grams of salt should be consumed per day, yet people consume an average of 8.1 grams, or about 33% more. By reducing your salt intake, you also reduce your risk of stroke by 22% and heart attack by 16%.

2. Read what’s in your food

Unfortunately, 75% of our salt intake comes from processed foods, and most of us aren’t even aware of exactly what’s in them. White bread, packaged snacks, ready-made sauces, and bacon, for example, are the main foods that are heavily saturated with salt, and we’re not even guessing. Avoid foods that contain more than 1.5 grams of salt per 100 grams.

3. Cut down on alcohol

Research shows that men who consume more than 8 units of alcohol a day are 4 times more likely to develop high blood pressure and women , who consume more than 6 units per day are 2 times more prone to the “silent killer” (a glass of 175 ml of wine or a pint of beer is 2.3 units).

4. Stop smoking

We all know about the harm of cigarettes and how much they interfere with our heart and arteries. Cigarettes are the main cause of cardiovascular disease, so if you give them up in time or reduce them to a minimum, you will do your health a huge favor.

5. Beware of fast snacks and packaged foods and desserts

We all blame cookies and chips, but hardly anyone considers that they are a rare luxury compared to what we eat every day. A dessert after a meal or a bagel for breakfast is far more harmful than indulging in chips once a month.

Bananas are good foods because they are rich in potassium, and potassium is known to lower blood levels when they are elevated. This also applies to yogurt, potatoes, nuts and all types of vegetables, because they are key products in the fight against high blood pressure.

6) Attention, stress!

Neither cigarettes, nor alcohol, nor even fatty snacks are more harmful than stress. It is the key factor in all diseases and is at the root of every disease. Moreover, it often prompts people to indulge in junk, smoke or drink heavily. To overcome stress, experts recommend listening to relaxing music, exercising regularly, and good exercise should be accompanied by good nutrition.