How to Prevent and Control Hypertension at Home - Centro de Ictus

Hypertension is the main risk factor for ictus. More than 90% of high blood pressure caused by lifestyle habits or genetic factors. Under the long-term effect of hypertension, the blood vessel wall gradually stiffens and loses elasticity, which will promote the occurrence and development of atherosclerosis, eventually leading to ictus. Generally, the incidence of hypertension increases with age. Especially in people over 60 years old, over half of people have hypertension. In many cases high blood pressure is asymptomatic, but sometimes increased blood pressure can cause headache, dizziness and nosebleeds.

Diagnostic criteria for hypertension: Blood pressure ≥140/90mmHg

The main causes of hypertension

·Excessive salt intake

·Decreased salt excretion (caused by increasing age, especially in women after menopause)

·Lack of exercise

·Mental stress

·Fatigue

Tratamiento of hypertension

·Moderate aerobic exercise

·Low-salt diet（reduce the intake of salt in the daily diet, and it is recommended to limit salt intake to less than 6 grams per day）

·Prohibition of smoking and alcohol

·Lose weight

·Take blood pressure medications under the direction of your doctor

Exercises you can do at home to prevent and control high blood pressure

The calf músculo (triceps crus) is considered as the "second heart" and its role is to counter gravity and return blood to the heart. Therefore, exercising the calf muscles is helpful in stabilizing blood pressure.

Exercise one：Heel Raises

1. Place one or both hands on a supportive surface for balance

2. Stand with feet shoulder-width apart

3. Slowly raise both heels and hold for 10s

4. Slowly lower both heels

Exercise two: Half Squat

1. Stand with feet shoulder-width apart

2. Bend your legs, push your butt back to a 45-degree angle

3. Hold for 10s, then slowly raise your body back up

Exercise three: Aerobic Exercise

As the study found, 30 minutes of moderate intensity exercise five-seven times a week can reduce systolic blood pressure by 4-9 mm Hg. Caminar, blocks of cycling, and swimming are all recommended exercises to effectively lower blood pressure.