Hey guys! All good? Are you hypertensive?
Do you take any medication for high blood pressure? Have you tried lowering the pressure? Even more so, with non-drug measures?
Today's topic is very interesting! In this video I will tell you how to lower blood pressure by 20mm of mercury using all the strategies of a good SEM, a change in lifestyle. Today you will know exactly what to do to lower your blood pressure.
Stay with me until the end of the video to understand all these strategies that are scientifically proven! Without further ado, run the vignette! Doctor Roberto Yano, Cardiologist.
Hello, heartfelt friends! All good? I am Doctor Roberto Yano, Cardiologist, Pacemaker Specialist.
You know that I serve here in Indaiatuba, that we are close to Viracopos, we are close to Campinas, São Paulo, Sorocaba, Limeira. So you can consult with me in person, here in Indaiatuba, and we serve all of Brazil via telemedicine. Then I will leave the clinic's contact details here in the description of this video.
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I'm suspicious of talking, because I love talking about high blood pressure. I always like to advise on ways to lower blood pressure through lifestyle changes, but of course, whenever necessary, I also start medication treatment. You need to know that high blood pressure is a multifactorial condition in which the patient has sustained and elevated blood pressure levels.
Historical blood pressure greater than or equal to 140 mmHg, and/or diastolic blood pressure greater than or equal to 90 mmHg, is a diagnosis of hypertension. The big problem with maintaining high blood pressure levels is that it can cause serious consequences for our body. A person who discovers they have hypertension at the age of 50 and does nothing to treat it, whether by changing their lifestyle or taking medication, is doomed to have other diseases, and very serious ones.
Poorly controlled high blood pressure increases your risk of heart failure, which is when the heart becomes weak and is no longer able to properly pump blood to the rest of the body. You have a greater chance of having a heart attack, sudden death, the dreaded kidney failure, or even a stroke, which is a stroke. That's why I hit this button.
Anyone who seeks help from a good cardiologist, who sets out to treat high blood pressure correctly, drastically reduces these risks. There are many ways to treat high blood pressure, and one of them is changing your lifestyle. I'll give some examples, a hypertensive, diabetic patient comes to my office, does a 24-hour chart, and maintains a very high average blood pressure, around 16 to 11 for example, he will need to make all the changes in lifestyle, and you will already need to take medication.
Unfortunately, in this case it is not possible to postpone drug treatment for a patient whose blood pressure is high and who already has another comorbidity, in this case, diabetes. In this case, changing your lifestyle alone will not be able to reduce a blood pressure from 16 to below 12, which is ideal for this patient. So, in this case, we recommend drug treatment.
Along with this, the patient begins to change his lifestyle, and when he returns there after 4 months, the pressure is already well controlled, and sometimes it is even lower, so we can reduce the doses of medication, until removing a or another medication that we had prescribed, but this happens in the patient who actually puts into practice everything I'm going to talk about in this video. So, there are some cases in which the patient arrives at the office, with slightly increased pressure, around 14 to 9 for example, there is no other comorbidity, in this case for example, I can even guide the patient to control the risk factors, to start changing his lifestyle, then I give him 4 months to reorganize himself, he goes back to the office and I reevaluate, if the pressure remains high there, we also start drug treatment. So, each case is different!
But you saw what a change in lifestyle, I've already said this about 5 times, it's for every case, whether it's for that patient who's going to take medicine right away, or for that patient who we're just going to start with SEM, and Look guys, when the patient focuses on all the guidelines, when he takes measures to improve his health and lower his blood pressure, he usually succeeds, guys! So, you have to have discipline, focus! So, without further ado, let's get to it!
A very important guideline is that if you are already taking medication, do not stop taking your medication on your own, if your blood pressure drops with these measures that I am going to tell you about, you will go back to your cardiologist to request a new evaluation, Don't stop taking medication, don't be reckless! But let's go! First measure: change your diet.
Have you ever heard of the DASH diet? This diet is recommended by the hypertension guidelines, so it showed great benefits in controlling blood pressure, including in patients who were already taking antihypertensive drugs. In this diet you can consume fruits, vegetables, whole foods, skimmed milk, cheese such as ricotta cheese, cottage cheese, you should reduce your intake of foods rich in saturated fats, you know, in red meat, in fatty cheeses, in butter, You can add a greater amount of fiber, potassium, calcium, magnesium to your diet, all through food, okay guys!
No need to take supplement capsules, no, just eat well! Another important factor is to add less salt to your food, this is an important tip for hypertensive people, be careful with excess salt, you should also not eat food without salt, ok? Studies have also shown that extreme sodium restriction has been linked to increased cardiovascular risk, so everything in moderation.
Vegetarian diets can also lower, but discreetly, blood pressure in those with mild hypertension. It is very important to create some habits when thinking about changing your lifestyle. For example, don't put a salt shaker on the table, stop buying those ready-made sauces, powdered soups, sausages, preserves, canned goods, frozen food, smoked meats, snacks, restrict your intake of alcoholic beverages, women can have a maximum of one can of beer a day, men two cans.
If it's wine, one glass for women, two glasses for men, and if you don't drink, great! It's okay, it's okay, not drinking is definitely the best case scenario! For those who cannot restrict themselves to the amount I mentioned and drink too much, we suggest that they give up this habit for good!
And when you cook there, add natural seasoning, lemon, herbs, garlic, onion, parsley, chives, instead of using those foods, those seasonings, which are actually industrialized. When you feel the need for a sweet treat, prefer to eat a portion of fruit, complex carbohydrates, it is important to reduce the high-calorie foods in your diet to lower your blood pressure further. When you are going to make meat, it is better to roast, grill, avoid breading, avoid frying the meat, foods in general.
Potassium supplementation is also important to reduce high blood pressure, but through food, once again, you can eat more foods rich in potassium, such as beans, peas, dark green vegetables, bananas, melons, carrots, beets, tomato, potato, orange. Look at the options! All of these measures can lower your blood pressure, you can lose weight, reduce inflammation in your body and even feel better.
But look, so much information and guidance there, guys! Who already does all this without any slip up, Leave it here in the comments and I want to know. And if you like the video, don't forget to share!
As I always say, my idea here is to save the world and I want to know if you're coming with me or not! But let's go! Second measure: exercise.
It is recommended that everyone with hypertension perform regular physical exercise, including those who are already taking medication. Those who exercise regularly reduce their systolic blood pressure by an average of 7 mmHg and their diastolic blood pressure by 5 mmHg. Furthermore, physical exercise reduces the risk of having coronary artery disease, such as stroke, and reduces overall mortality.
Whether due to heart disease or cancer, for example, when you start regular exercise programs, if you are hypertensive, for example, you have to undergo a cardiological evaluation first, don't forget that, huh? Ideally, you should also seek help from a physical education teacher to help you with the exercises. Pay attention, if you are hypertensive in stage 3, that is, when your systolic blood pressure is above 18 or your diastolic blood pressure is above 11, you should only start exercising after you control your pressure.
“Wow, doctor! But, I don’t even know what stage I am at! ” The person who will know this, of course, is your cardiologist.
If he doesn't release you, it's either because the pressure is too high, or he will need to do some investigation before releasing you to do the physical exercise. And if you really have extremely high blood pressure, you have to control your hypertension first. Once it is well controlled, then you will start physical activity.
Let's go! Third measure: control your stress. So, we have studies that have shown that stress, anxiety, also increases high blood pressure.
Like you are nervous, stressed, or have, for example, sleep deprivation. And those who control stress more with meditation and relaxation techniques may experience a reduction in blood pressure. So as I say, take care of your body and take care of your mind!
Taking care of your mind is also very important, not only for controlling hypertension, but for protecting your heart as a whole. What's more, a segment with a psychologist can also help a lot in reducing hypertension, because you will be able to better control your stress, your anxiety, your sadness. Since Brazil, we live in one of the most stressed countries in the world, and this is causing great harm to the population.
So, you have to find a way to relieve your stress. How do you relieve your stress? Then leave it here in the comments and I want to know.
Fourth measure, which I don't even need to say, but: stop smoking. Anti-smoking measures have helped a lot to combat cigarette use, but it still needs to be combated and eliminated. Anyone who smokes and doesn't want to stop smoking doesn't like hearing me say this, but I'm going to say it here, stop smoking if you smoke, you won't put a cigarette in your mouth.
Today there are techniques, there are treatments, effective treatments for those who want to quit smoking, but I always tell the patient, when he arrives at the office, he doesn't smoke, I say, if you want to stop smoking, you let me know and we'll start the treatment, because this desire to want to stop has to come from the patient. From the moment he wants to stop, then we can, through treatment, effective treatment, make the person stop smoking. Fifth measure: it is the issue of weight loss.
So if you are hypertensive and overweight, you need a weight loss program with calorie restriction, which can of course be carried out by a nutritionist, you need to increase the issue of physical exercise. Your goal should be to reach a BMI below 25, meaning you stay at your ideal weight. To find out if you are at your ideal weight, just take your weight in kilos, divide it by your height in meters, Then take the result and divide it by the height again, you will have the BMI value.
If it is up to 25 it is because your weight is ok, it is well controlled. Between 25 and 30 is overweight, above 30 you are obese. And another important factor is to measure the abdominal waist, which for women should be below 88 centimeters, for men below 102.
We know that a reduction of 5 to 10% of body weight is enough to reduce your blood pressure. Weight reduction is related to a drop in insulin, a reduction in sodium sensitivity, a decrease in the activity of the sympathetic nervous system, which is why your blood pressure actually becomes lower. So did you see how easy these measures are to practice?
This all needs to become a habit for your life, you need to do it every day. Even so, with all these measures, there will be hypertensive patients who will need to use antihypertensive medication, including the majority of cases. And it's a good thing that medicines exist, right?
They're there to help you guys, a lot of people are like, "Oh, that's what the medicine is, the medicine is going to hurt you. " No, whenever medicine is indicated, it is there to help you, to increase your survival, to improve your quality of life. So trust your doctor and follow through with your treatment with him.
But you saw that a lot of things related to hypertension will depend on you, on what you are going to do with your life. Will you change your mind, will you do more exercise? Will you eat better?
Will you have a less stressful life, will you sleep better? We can guide you, but the final decision is yours. Is it ok, guys?
So, today's message is this! A big hug and until next time!
