10 přirozených způsobů, jak snížit krevní tlak: Jedním z nejčastějších zdravotních problémů jeHigh blood pressure (nádor кровí) , který affected one in three people in the world. Diskutujeme přirozené metody snižování krevního tlaku incluzí dietu, fyzickou aktivitu a doplňky. If left unchecked, high blood pressure increases your risk of heart disease and stroke. But there is good news. There are several things you can do to lower your blood pressure naturally, even without medication. Here are 15 natural ways to fight high blood pressure. 1. Walk and exercise regularly Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries. 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health. 2. Reduce your sodium intake Salt intake is high around the world. This is largely due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry. Many studies have linked a high salt intake with high blood pressure and cardiac events, including stroke. However, recent research shows that the relationship between sodium and high blood pressure is less clear. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a salt sensitivity. If you already have high blood pressure, it's worth reducing your sodium intake to see if it makes a difference. Replace processed foods with fresh ones and try seasoning with herbs and spices rather than salt. 3. Drink less alcohol Drinking alcohol can increase blood pressure. Alcohol is associated with 16% of high blood pressure cases around the world. Although some studies have suggested that low to moderate amounts of alcohol may protect the heart, these benefits may be offset by negative effects. In the United States, moderate alcohol consumption is defined as no more than one drink per day for women and two for men. If you want to lower your blood pressure, consider drinking less alcohol. 4. Eat dark chocolate or cocoa Here's a piece of advice you can get behind. While eating huge amounts of dark chocolate probably won't help your heart, small amounts might. That's because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich cocoa improved several markers of heart health in the short term, including lowering blood pressure. 5. Lose weight In people who are overweight, losing weight can make a big difference to heart health. According to a 2016 study, losing 5% of your body mass can significantly reduce high blood pressure. In previous studies, losing 17.64 pounds (8 kg) was associated with lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg. 6. Stop smoking Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease. Each puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. Surprisingly, studies have not found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time. 7. Cut added sugar and refined carbohydrates There is a growing body of research showing a link between added sugar and high blood pressure. In the Framingham Women's Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day. Another study found that having one less sugar-sweetened beverage per day was associated with lower blood pressure. And it's not just sugar - all refined carbohydrates, e.g. The kind found in white flour - quickly turns into sugar in the bloodstream and can cause problems. 8. Eat more fruits and vegetables There is a growing body of research showing a link between eating a healthy diet and low blood pressure. Incorporating more fruits and vegetables into your diet may help lower your blood pressure. A study found that people who ate a diet rich in fruits and vegetables had lower blood pressure than those who did not. 9. Reduce stress There is a growing body of research showing a link between stress and high blood pressure. Chronic stress can cause your blood pressure to rise, which may increase your risk of heart disease. Try relaxation techniques such as deep breathing, meditation or yoga to help manage stress levels. 10. Get enough sleep Getting enough sleep is important for overall health and can also help lower blood pressure. Research has shown that people who get too little sleep are more likely to have high blood pressure than those who get enough sleep. Make sure you're getting 7-8 hours of sleep per night to help keep your blood pressure in check.