Натуральные методы борьбы с высоким артериальным давлением

Как бороться с высоким давлением без лекарств

Фитнес-эксперт и ученый Джон Берарди вместе с известным в США доктором Спенсером Надолски дают рекомендации, как бороться с высоким артериальным давлением с помощью питания, тренировок и приёма добавок.

Эти рекомендации ни в коем случае не могут рассматриваться как альтернатива медикаментозному лечению. Однако в сочетании с приемом лекарств (а в некоторых случаях – и без них) эти рекомендации облегчат процесс борьбы с представленными ниже заболеваниями.

Высокое артериальное давление (или гипертония) связано с целым набором проблем со здоровьем. Например, если давление крови повреждает сосуды в глазах, человек может ослепнуть. В случае с повреждениями сосудов в сердце человек может столкнуться с сердечным приступом, если же повреждаются сосуды мозга – может случиться инсульт или развиться болезнь Альцгеймера. Поврежденные сосуды ног и рук могут стать причиной развития периферического заболевания сосудов; если повреждаются сосуды в почках, у человека может развиться почечная недостаточность.

Регулярно высокое артериальное давление — фактор повышенного риска для сосудистых повреждений.

Диета при высоком артериальном давлении

Как и в случаях с другими заболеваниями, потеря избыточного веса и поддержание нормального процента жира в организме человека – это основная цель.

Основные рекомендации:

  • Ешьте порцию овощей и/или фруктов в каждом приеме пищи. Благодаря этому вы будете получать больше калия и магния, которые помогают снизить кровяное давление за счет улучшения эластичности сосудов.
  • Ешьте полезные жиры и обязательно съедайте несколько порций жирной рыбы каждую неделю. Это позволит снизить давление за счет влияния омега-3 жиров на выработку веществ под названием эйкозаноиды, которые помогают контролировать расширение сосудов и скопление тромбоцитов в крови.
  • Снизьте количество потребления обработанной пищи. Это самый простой способ автоматически снизить потребление соли. Одно только снижение потребления натрия (соли) от 6 г в сутки до 2,3 г (1 чайная ложка соли) и менее может снизить давление на 10 единиц.
  • Ограничьте потребление алкоголя.

Тренировки при высоком артериальном давлении

Тренировки при высоком артериальном давлении

Кроме того, что тренировки помогают привести вес в норму и поддерживать его, они также помогают кровяным сосудам сохранять эластичность и заставляют наше сердце работать более эффективно.

Как и в случае с холестерином, старайтесь двигаться минимум 5 часов в неделю и включайте в свои тренировки аэробику, силовую работу и ВИИТ.

Но будьте осторожны: во время тренировок не используйте так называемый манёвр Вальсальвы, при котором человек пытается очень сильно выдохнуть, зажав при этом рот, нос и сомкнув голосовые связки (в медицине этот метод используется при потугах во время дефекации и для других целей). Это может вызвать скачок давления во время поднятия отягощения.

Манёвр Вальсальва в действии-2

При высоком давлении избегайте маневра Вальсальва — натуживания с задерживанием дыхания — это значительно поднимает кровяное давление.

 

При высоком кровяном давлении ваши тренировочные подходы должны быть короткими, а отдых между ними – долгий. И не забывайте во время тренировок следить за пульсом.

Также рекомендуется уделять время оздоровительно-развлекательным видам двигательной активности, которые помогут снизить стрессы. К таковым относятся езда на велосипеде по парку, пешие прогулки и т.д.

Добавки при высоком давлении

Прием магния в виде добавки может снизить кровяное давление у людей с дефицитом этого минерала или тех, у кого нет дефицита магния, но артериальное давление находится на уровне 140/90 мм рт. ст. и выше. Дозировка: 400 мг в день.

Источник: Natural treatments for the most common medical problems, Precision Nutrition.

 

Читайте также на Зожнике:

Как тренироваться людям с сердечно-сосудистыми заболеваниями

Гид по сердцу: признаки болезней, как лечить, как предотвратить, как спастись в сложной ситуации

Commotio cordis или смерть от удара в сердце

Кардио на голодный желудок и жиросжигание

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