Hypertension is defined as the constant and repeated measurement of blood pressure values higher than the normal limits (> 140mmHg for systolic and >90mmHg and diastolic pressure). Small changes in daily life can delay or prevent hypertension in non-hypertensives, delay and help lower blood pressure in treated hypertensive patients, allowing a reduction in the number and doses of antihypertensive drugs.
More specifically:
1) Limit salt in your diet. The recommended daily intake of salt is 5-6g. It is recommended to add salt only during cooking and not at the table while eating. Beware of hidden sources of salt such as vegetable/meat cubes, ready-made sauces and dressings, food from outside, bakery products, processed cereals, cereal bars, etc.
2) Limit your alcohol consumption. Hypertensive men are recommended to consume 20-30 g of ethanol per day (eg 2 glasses of wine), while hypertensive women should not exceed 10-20 g of ethanol per day (eg 1 glass of wine). Total alcohol consumption should not exceed 140g per week for men and 80g per week for women.
3) Adapt your diet in a balanced pattern. Eating at least five servings of fruits and vegetables, low-fat dairy products, fiber, whole grains, plant-based protein, and fish at least twice a week helps reduce high blood pressure. The Mediterranean diet seems to have a protective effect against cardiovascular events.
4) Achieve or maintain a healthy body weight. Weight reduction is recommended in overweight and obese patients, in non-hypertensive patients to prevent hypertension, and in hypertensive patients to reduce blood pressure. Losing weight can improve the effectiveness of antihypertensive drugs. The weight must be such that the body mass index (Weight / Height2 ) is less than 25 kg/m2 and the waist circumference <102 cm for men and <88 cm for women. Loss maintenance is equally important.
5) Exercise regularly. 30 minutes of moderate-intensity dynamic aerobic exercise (walking, running, cycling or swimming) 5-7 days per week is recommended. In addition, anaerobic interval training is also recommended because it seems to reduce blood pressure.
6) Quit smoking. Smoking cessation is also recommended not only to improve cardiovascular risk, but also because smoking has an acute hypertensive effect.