High blood pressure: 5 tips to avoid it

Some consider hypertension to be the disease of the century. This phenomenon would affect no less than 60 million North Americans and could become, from 2022, the main cause of death on the planet. However, it is possible to reduce your blood pressure with simple actions that are beneficial for your health.

1. Stop smoking

Tobacco remains one of the major risk factors for high blood pressure. According to the French Federation of Cardiology, each cigarette causes an increase in blood pressure for 20 to 40 minutes as well as an increase in heart rate of 40% which prematurely wear out the heart and weaken the arteries. On the other hand, tobacco also represents a risk factor for cardiovascular diseases due to the appearance of atheromatous plaque: thus can appear a myocardial infarction, a cerebrovascular accident, an obliterating arterial disease of the lower limbs, impotence .. It is high time to crush the last! Talk to your doctor, who will refer you to a tobacco specialist if necessary.

2. Move regularly

Engaging in a prolonged activity such as jogging, brisk walking, cycling ... at least twenty minutes three times a week can lower blood pressure to 4 mmHg. It's the consistency that counts: don't go below one session per week.

3. Salt

Limit daily salt intake. This condiment promotes hypertension. Do not put a salt shaker on the table, but also be aware that salt is present in many foods, including preserves, many cheeses, mustard and dry cakes, among others. Double check the labeling of the products you consume. There you will find information on the salt content of the foods you enjoy.

4. Potassium
The mechanisms by which potassium can have beneficial effects on the maintenance of good blood pressure are numerous. The ideal is to pay attention to the potassium / sodium (salt) ratio. The ideal is not to exceed 5 or 6 grams of salt per day (1g of sodium = 2.5 g of salt) and to ensure a potassium intake around 4 or 5 grams. Broccoli, spinach, cabbage, squash, are vegetables rich in potassium, as are some fruits (bananas, citrus fruits, pineapples, dried apricots), wheat germs, legumes (beans and beans, dried peas, lentils), oleaginous fruits.

5. Caffeine

Moderate your coffee and tea intake. Caffeine works to stimulate brain activity and blood pressure. Some studies prove it, others contradict this assertion. So be careful and limit your coffee and tea intake to two cups a day. You will be all the better for it.