There are more practical and effective ways to control your blood pressure and improve your health. Without having to focus solely on how much sodium you consume.
Achieving the low amounts of sodium that health authorities recommend can be difficult and may not be best for your health สมัคร UFABET
Exercise
Exercise is associated with a myriad of health benefits — including lower blood pressure.
A combination of aerobic and resistance training is ideal. But even just walking can help bring your levels down.
If you’re unable to make it to a gym, try walking for at least 30 minutes per day. If this duration is too much to achieve at once, break it into three 10-minute blocks.
Eat More Fruits and Vegetables
Most people don’t eat enough fruits and vegetables.
These foods contain important nutrients — like potassium and magnesium — that may lower blood pressure .
Vegetables like lettuce, beetroot, spinach and arugula are also good sources of nitrate. Which increases your production of nitric oxide.
Nitric oxide relaxes your blood vessels and arteries. Causing them to dilate and increase blood flow — ultimately lowering your blood pressure.
Eat Fewer Calories
Sodium consumption is associated with calorie intake — the more calories you eat, the more sodium you consume.
SInce most people consume more calories than they need each day. Simply cutting back on calories is the easiest way to reduce your sodium intake without much thought.
Eating fewer calories may also promote weight loss. Which may lower your blood pressure as well.
Limit Alcohol
In addition to several other health consequences, heavy alcohol intake is significantly associated with elevated blood pressure.
Women and men should limit their alcohol intake to one or two drinks per day, respectively. If you exceed these recommendations, you may want to cut back.
One drink of alcohol equals:
- 12 ounces (355 ml) of regular beer
- 8–9 ounces (237–266 ml) of malt liquor
- 5 ounces (148 ml) of wine
- 1.5 ounces (44 ml) of distilled spirits