It's natural to wonder if medication is necessary to lower blood pressure. However, changing the way you live
life is crucial in the fight against hypertension. Preventing, delaying or reducing the need for medication
By maintaining a healthy lifestyle can help.
Here are 15 ways to lower blood pressure naturally:
1. walk and exercise regularly
Regular exercise helps strengthen the heart and make it pump blood more efficiently, which lowers pressure in the arteries. Just 30 minutes of walking a day can help lower blood pressure. More exercise helps lower it even more.
2. reduce your sodium intake
To reduce sodium in the diet:
- Czytaj etykiety żywności. Szukaj niskosodowych wersji żywności i napojów.
- Eat less processed food. Tylko niewielka ilość sodu występuje naturalnie w żywności. Większość sodu jest dodawana podczas przetwarzania.
- Do not add salt. U
- Gotuj. Gotowanie pozwala kontrolować ilość sodu w jedzeniu.
3. drink less alcohol
Alcohol consumption can lead to increased blood pressure. In fact, alcohol consumption is associated with 16% of high blood pressure cases worldwide.
4. eat more potassium-rich foods
It helps your body get rid of sodium and relieves pressure on blood vessels.
Foods that are particularly high in potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- fruits, including melons, bananas, avocados, oranges and apricots
- sugar, such as milk and yogurt
- tuna and salmon
- nuts and seeds
- fasola
5. limit caffeine
Caffeine can cause a short-lived spike in blood pressure, although it does not cause a sustained rise in many people.
6. learn to deal with stress
When you are chronically stressed, your body is in constant fight or flight mode. On a physical level, this means a faster heart rate and constricted blood vessels.
Listen to soothing music: Calming music can help relax your nervous system. Studies have shown that it is an effective complement to other blood pressure treatments.
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7. eat dark chocolate or cocoa
Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.
8. lose weight
Losing weight can help blood vessels do a better job of dilating and contracting, making it easier for the left ventricle of the heart to pump blood.
9. quit smoking
Each bite of cigarette smoke causes a small, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
10. limit sugar and refined carbohydrates
Refined carbohydrates, especially sugar, can raise blood pressure. Some studies have shown that diets low in carbohydrates can help lower it.
11. eat berries
Berries are rich in polyphenols, which can help lower blood pressure and overall risk of heart disease.
12. try meditation or deep breathing
Both meditation and deep breathing can activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.
Eat foods rich in calcium
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13. take natural supplements
Garlic extract: Researchers have successfully used garlic extract as a stand-alone treatment and as an adjunct to conventional therapies to lower blood pressure.
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine can increase nitric oxide production, which helps lower blood pressure.
Whey protein
Fish oil: Long credited with improving heart health, fish oil may benefit those with high blood pressure the most.
Hibiscus: Hibiscus flowers make a tasty tea. They are rich in anthocyanins and polyphenols, which are good for the heart and can lower blood pressure.
Eat foods rich in magnesium
Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods such as legumes and whole grains.
