How to beat high blood pressure

My pen-pal has a high bloodpressure and he is afraid.

He has to do a test and only if he passes it he can improve his life in prison. If not so he will be back in a cell alone, not able to talk or see other people.

If he passes he might be allowed to go to the yard for some minuits. He has not been outside since years.

It is clear he wants to pass that test

but a high bloodpressure and all the stress will not do the test results any good. I tried to help him out by sending him some tips how to handle a high blood pressure without medication.

How to fight a high bloodpressure?

1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.

2. Exercise regularly
Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).

3. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.

4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

So Read food labels.

5. Limit the amount of alcohol
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.

But that protective effect is lost if you

6. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish.

7. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers.

8. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

9. Monitor your blood pressure at home and see your doctor regularly
10. Get support
Supportive family and friends can help improve your health.

Most tips are useless if you stay in prison.

My pen-pal only has 2 meals a day and probably he has to eat what is served. He has no money to buy other food. He is not smoking, not drinking (alcohol, coffee, tea or cola) and already lost a lot of weight so his only option is to reduce his stress. Sounds like a hard thing to do if you are in prison.

The 10 ways to control high blood pressure without medication are advised by Mayo Clinic Staff


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