If you’re around 40, you smoke, clouds stress and eat poorly, it’s time to stop the car a bit of your metabolism and begin to think about your diet and your health.

This is the most vulnerable age for the onset of hypertension, ie, the pressure exerted by blood on the walls of arteries. High blood pressure is a risk factor for having a heart attack or stroke, so we must start early to avoid some symptoms.

It is true that some people are predisposed to having high blood pressure or inherited specific physical conditions, but the advance of hypertension can be controlled or prevented (in people without bias) with these simple tips:

• Have the proper weight: avoid high-fat diet and gradually start to eat low-fat products and more fruits and vegetables. Being in the right weight causes the body to make less effort to stand.
• Reducing salt in foods and choose low salt products. Reduce consumption of cured meats, preserves, pickles or reduces the amount eaten per week. Remember that 3 grams of salt is what our body needs.
• Replace salt with garlic, spices and dressings to spice up the dishes or consuming industrial salts that you recommend a nutritionist or doctor.
• Perform daily physical exercise at least 30 minutes a day combined exercise or walk, best if you do a sport like swimming. This is to help maintain your weight and blood circulation.
• Drink alcohol in moderation, the better the wine, which is the noblest spirit: remember no more than 2 drinks per day.

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Walking is an essential activity, very simple but very beneficial, it is even recommended as therapy for depression.

The walks help you stay active (a), relieves back pain, lowers blood pressure and cholesterol levels, reduce the incidence of type 2 diabetes, relieve stress, help you lose weight, among other benefits.

But if you’re not accustomed (to) walk, or if you take time to do so and want to increase your stamina, here are some ways to walk longer:

• Put your templates on shoes for the comfort of your feet and avoid injury. Keep your feet the same distance of shoulder width, and touches the ground with the center of the heel.
• Walk in places with beautiful scenery and fresh air to run your mind clears and the walk more enjoyable.

• Walk in the company. Chat with (a) amigo (a) while walking makes you lose track of the distance and make you want to move forward to continue the talk.

• Use a pedometer, a device that counts your steps. According to studies, people who use walking 2000 steps per day more, lower your blood pressure more and lose more weight.

• Stretch before and after walking to avoid pain and stiffness in muscles and joints. Also, take several weeks before you start hiking faster, long lasting.

Finally, we note that the walks are more beneficial if performed in a relaxed manner at a moderate pace (not a race), and also if they are supplemented with a balanced diet to compensate for energy expenditure. And consulting with a doctor first before starting a walking program or any other activity.

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