Consejos para controlar la presión arterial

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La presión arterial es la fuerza que ejerce la sangre al circular por las arterias; Las arterias son vasos sanguíneos que llevan sangre desde el corazón hacia el resto del cuerpo, si tu presión se sube y no es tratada a tiempo puedes presentar problemas cardíacos, cardiovasculares e incluso, puede alterar órganos como los ojos, el cerebro, el corazón, vasos sanguíneos y riñones.

Un estilo de vida sano desempeña una función importante en el tratamiento de la presión arterial alta, cuando cambias hábitos y logras controlar la presión se puede evitar, retrasar o disminuir la necesidad de tomar medicamentos.

Equilibra tu alimentación y baja de peso

La presión arterial generalmente aumenta a medida que el peso también lo hace de manera general, mientras más peso se pierde, más desciende la presión arterial, recuerda que una dieta compuesta de granos enteros, frutas, verduras y productos lácteos descremados pueden bajar tu presión arterial, especialmente si los niveles de grasas saturadas y colesterol son mínimos; una alimentación adecuada es el primer paso a seguir para bajar la presión arterial.

Una vez que hayas bajado tu presión arterial al nivel en el que necesita estar, puedes darte un gusto con alguna galleta o golosina ocasional, pero deberías esforzarte en seguir una dieta como esta la mayoría del tiempo, para evitar que tu presión arterial aumente de nuevo y tengas serios problemas de salud.

Escoge alimentos que bajen tu presión

Las frutas y verduras son una parte importante de una buena alimentación, pero sabías que algunas te ayudan en la disminución de la presión arterial?

Incluye sandía contiene fibra, licopeno, vitamina A, y potasio, los cuales están ligados a la presión arterial baja. También contiene un aminoácido llamado L-citrulina/L-arginina; ayudan a bajar la presión arterial también.

Incluir una amplia variedad de frutas y verduras ricas en potasio es un complemento vital para cualquier dieta diseñada para bajar la presión arterial. Fuentes buenas de potasio incluyen guisantes, bananas, papas, tomates, jugo de naranja, frijoles, habichuelas, melón, y uvas pasas.
Aumenta la ingesta de omega-3, ajo, curcumina (de la cúrcuma), jengibre, pimienta cayena, el aceite de oliva, nueces, estos alimentos son aliados perfectos para bajar tu presión arterial.

Hacer ejercicio regularmente

Hacer actividad física de manera regular, de 30 minutos a 1 hora diariamente puede reducir la presión arterial y no hace falta esperar mucho para ver los resultados, el ejercicio mejora tu salud y es clave para controlar los altos niveles de presión arterial. Lo ideal es consultar al médico antes de iniciar una rutina, o contar con la supervisión de un entrenador para saber si hay que restringir algún tipo de ejercicio, ellos son los indicados para acompañarte en este proceso.

Controla la ingesta de sodio

El sodio es el enemigo natural de la presión arterial alta. Limita tu ingesta de sodio, la hipertensión o presión arterial alta se incrementa por el consumo de sodio en grandes cantidades, hace que las arterias, que transportan la sangre por el organismo, pierdan elasticidad y se vuelvan más rígidas, dificultando el trabajo del corazón y los riñones. Si necesitas agregarle sabor a tu comida, puedes hacerlo de manera segura con muchas hierbas y especias. Algunas de ellas, en particular, puede realmente ayudarte a disminuir tu presión arterial.

La pimienta de cayena dilata los vasos sanguíneos y mejora el flujo sanguíneo, la cúrcuma disminuye la inflamación del cuerpo en general, mejorando así la función cardiovascular y causando una disminución en la presión arterial y el ajo baja tanto el colesterol como la presión arterial.

Restringir la cantidad de alcohol

Beber rápido y descontroladamente con cuatro o más copas seguidas, puede provocar un aumento grande y repentino de la presión arterial, además de otros problemas de salud.

Evitar los fumadores

Aparte de todos los demás peligros de fumar, la nicotina presente en los productos derivados del tabaco puede aumentar la presión arterial, hasta una hora después de fumar, por lo tanto, cuando una persona fuma durante todo el día, su presión arterial puede permanecer siempre alta.

Se debe evitar el humo de las personas que fuman ya que inhalar el humo producido por otros, nos pone en peligro de sufrir problemas de salud, tales como presión arterial alta y enfermedades cardíacas.

Disminuir el estrés

El estrés y la ansiedad puede temporalmente aumentar la presión arterial, el trabajo, la familia, la situación económica o una enfermedad puede alterar tus emociones y generar estrés. Toma períodos de descanso para hacer ejercicios de respiración profunda, dile a un familiar o alguien cercano que te ayude con un masaje de vez en cuando, date una ducha, camina, esto te ayudará a pensar mejor y estar más relajado.

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