Lower blood pressure naturally: six effective tips

Lower blood pressure naturally – that is possible. There are many natural antihypertensive agents that can be easily incorporated into everyday life.

Lower blood pressure naturally

Blood pressure that is too high is one of the most dangerous risk factors for stroke, heart attack and many other cardiovascular diseases. If you want to lower your blood pressure naturally, you should focus on the six basic tips recommended by heart experts. You can achieve a lot with these natural antihypertensive agents.

Six basic tips 

You can achieve a lot with these natural antihypertensive agents: 

1. Get enough exercise

With the help of sport and everyday exercise, you can lower your values ​​by approx. 5 to 10 mmHg. You should play for 30 minutes at least every day in a week.

The risk factor of lack of exercise is often underestimated. Exercising more could prevent many deaths from heart disease and other diseases. Why every step counts and how much exercise protects your health. 

Why does the body need exercise?

Physical fitness is one of the most important factors protecting the heart. Even a brisk walk of ten minutes every day lowers the personal risk of cardiovascular disease by 20 percent. However, physical activity and exercise are often neglected in everyday life – for adults as well as for young people and children. Many sit most of the day – at their desks, on public transport, in the car and on the couch. The risk of various diseases increases with every unmoved minute: in addition to back pain, type 2 diabetes mellitus (diabetes) and cancer, also cardiovascular diseases such as coronary artery disease (CHD). Hence l always and at any age is reluctant to integrate more exercise into everyday life, because it is always doing something for the health of the vessels of the heart . Especially after a heart attack or with an existing coronary artery disease, patients can and should be regularly active in order to strengthen their heart.

2. Check your weight

Studies have shown: A weight loss of around four kilograms can lower blood pressure by an average of 3 to 5 mmHg

3. Eat less salt

If you save a teaspoon of salt a day, you can lower systolic blood pressure by around 5 mmHg and diastolic blood pressure by around 3 mmHg.

4. Drink little alcohol

Men should not drink more than 20 grams of alcohol per day, women not more than 10 grams.

5. Avoid Stress

Work or personal stress drives up blood pressure levels. Make sure you have enough breaks, relaxation and sleep.

6.Refrain from smoking

Blood pressure drops just a week after quitting smoking.

Also read: Kidneys stones- causes and remedies

Heart tip:

“Often too little attention is paid to restricting the consumption of table salt. You can save salt by avoiding ready-made products, cured products and fish marinades, consuming ham, sausage and cheese sparingly and using spices instead of salt when cooking. In addition,     avoid adding salt to the food,

advises Prof. Dr. med. Heribert Schunkert from the Scientific Advisory Board of the German Heart Foundation eV and Director of the Clinic for Adult Cardiology at the German Heart Center in Munich. 

Foods lowering blood pressure: from ginger to beetroot

In addition to the six basic recommendations to lower blood pressure naturally, you will find some natural antihypertensive foods in your kitchen. Beetroot seems to have little effect on blood pressure: A small English study with 14 volunteers has shown that drinking half a liter of beetroot juice can lower systolic blood pressure by around 5 mmHg for 24 hours. The effect is based on the nitrates contained in beetroot. These are reduced to nitrite by the saliva, which dilates the vessels and lowers blood pressure. Even with dark chocolate – preferably with a cocoa content of 85 percent or more – it is possible to lower blood pressure slightly. You can also use ginger to help – as an antihypertensive spice for cooking or brewed as tea. However, the above-mentioned antihypertensive foods can neither replace blood pressure therapy nor medication. They are only a possible addition and are not the only therapeutic measure.

 Heart tip: Due to the high calorie density, it should not be more than a quarter bar of dark chocolate per day. 

Natural antihypertensive drugs: what can “miracle drugs” do?

And what about the supposed miracle drugs for lowering blood pressure that are offered again and again on the Internet? Heart experts warn: “Do not take such drugs on your own. It is possible that these have an unfavorable effect on your basic high blood pressure therapy, for example interactions with certain drugs or side effects. In addition, under no circumstances should you stop taking previous medication without consulting a doctor and do not reduce the dose on your own, ”advises Prof. Schunkert and adds:“ The effect of such supposed miracle drugs is usually not demonstrable. Better invest the money in good sports equipment.”

Also Know: Types of back pain and exercises to relieve pain

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