How to take care of yourself if you have hypertension

The hypertension is a disease that causes high blood pressure, leading to serious health problems such as heart disease, strokes, eye diseases, and kidney failure, among others. However, it is possible to live a healthy life if you change your habits, here’s how.1. Reduce excess weight and take care of your waistWeight loss is one of the most effective lifestyle changes to control blood pressure. If you are overweight or obese, losing even a small amount of weight can help lower your blood pressure. In addition to losing pounds, you should also monitor your waist circumference. Carrying excess weight around your waist can increase your risk of high blood pressure.Men are at risk if their waist measurement is over 40 inches (102 centimeters).Women are at risk if their waist measurement is over 35 inches (88 centimeters).2. Decrease sodium intakeIn general, it is recommended to limit sodium to 2300 milligrams (mg) per day or less, but lower sodium consumption (1500 mg per day or less) is ideal for most adults. To reduce the amount of sodium in your diet, consider the following tips:Read food labels. If possible, choose low-sodium alternatives for the foods and beverages you usually buy.Consume fewer processed foods. Only a small amount of sodium is naturally present in foods. Most sodium is added during processing.Do not add salt to your dishes. A teaspoon of salt contains 2300 mg of sodium. Use herbs or spices to add flavor to your foods.Take it gradually. If you feel you can't drastically and suddenly reduce the amount of sodium in your diet, decrease it progressively. Your palate will adapt over time.3. Implement fasting in your daily routineThis helps lower triglycerides, cholesterol, lowers uric acid levels, fatty liver, and metabolic syndrome. On the other hand, it promotes the reduction of inflammation, glucose, blood pressure, and encourages weight loss.4. Decrease carbohydrate intakeIncrease fiber and lean or good source protein intake, pair your meals with healthy fats. Limit your carbohydrates to 50 grams, although this amount depends on each patient.5. Limit the amount of alcohol you drinkExperts indicate that consuming alcoholic beverages raises blood pressure, and the more alcohol you drink, the longer your pressure will remain elevated, which can have negative effects on your health in the long term.6. Quit smokingEvery cigarette you smoke lowers your blood pressure for several minutes after you finish it. Quitting smoking helps blood pressure return to normal. Remember that quitting this habit can reduce the risk of heart disease and improve your overall health.7. Avoid caffeine consumptionSince caffeine causes a sudden increase in blood pressure, it is recommended to avoid its consumption if you suffer from hypertension.8. Reduce your stress levelsTry to avoid stress triggers whenever possible.Take time to relax and engage in activities you enjoy. Take time every day to sit quietly and breathe deeply.Be grateful. Expressing gratitude to others can help you reduce stress.9. Exercise and engage in physical activityExperts indicate that participating in sports or physical activity is essential for a healthy life, as a sedentary lifestyle causes hypertension. If you already suffer from this disease, exercising regularly will help you control your blood pressure.10. Learn to take care of yourself with kiwilimónAt kiwilimón, we care about your health, which is why we have two activities to promote a healthy lifestyle for those with high blood pressure.If you want to learn how to cook nutritious, delicious, and hypertension-friendly dishes, don’t miss this class with Chef Colibrí, where we will prepare baked lemon fish. The live class will take place on Monday, November 22 at 6 PM, through our Instagram channel.On the other hand, on Monday, November 29, you can join a discussion on how to take care of yourself if you have hypertension, led by Shadia Asencio, Editorial Director of kiwilimón, and nutritionist Jennifer Asencio. The meeting is on kiwilimón's official Instagram at 6 PM.