Natural ways to lower blood pressure
Millions of people are too high blood pressure. If left untreated, the risk of heart attack, stroke, heart failure and kidney failure is greatly increased. Also for blood pressure reduce doesn’t necessarily have to resort to medication, in many cases it can natural methods Help.
There are two ways to achieve a healthy blood pressure level: lifestyle changes and medication. Cardiologist Dr. In a recent article from the Cleveland Clinic (USA), Luke Laffin explains how to lower blood pressure naturally.
“blood pressure management often consists of 70% lifestyle and 30% medication”says Dr. laffin. “It is often necessary to combine these measures. If you take blood pressure medication but don’t change your lifestyle, your medication won’t work effectively.”
Even small changes lifestyle can make a big difference – and you can make bigger changes over time.
Dr Laffin covers some recommended natural (non-pharmaceutical) treatments you can make to lower your blood pressure.
Eat less salt
“Reducing salt intake is probably the most important way to lower blood pressure.”so Dr. Laffin. “In fact, studies show that a low sodium diet it has the same effect as one and a half to two blood pressure medications.”
The American Heart Association (AHA) recommends no more than 1,500 mg (or about a teaspoon) Salt consume per day. However, because this recommendation is so strict, Cleveland Clinic experts set the limit at 2,300 mg.
Sodium is hidden in many foods, so avoiding it can be difficult, but it can be done. salt substitutes potassium chloride can help. It takes about 10 to 14 days to adjust to a low-sodium diet, and then some foods start to taste too salty.
Get more potassium
Potassium can help lower your blood pressure by helping the kidneys get rid of excess sodium. And lower sodium means lower blood pressure.
Aim to get 3,000 to 3,500 mg of potassium per day by eating the following foods: bananas, tomatoes, avocados, watermelon, carrots, grapefruit, kiwi, nectarines, spinach.
There’s a big caveat though: if you’re on a kidney disease be careful not to consume too much potassium, as your kidneys may not be able to clear it.
Try the DASH diet
Die DASH diet – which stands for Dietary Approaches to Stop Hypertension – is specifically designed to lower blood pressure. In fact, the research on this diet is so positive that it is now recognized as one of the most important non-pharmaceutical measures to control high blood pressure.
The DASH diet really is one balanced nutritionwhich is rich in fruits, vegetables and whole grains and can be done in combination with a low-sodium diet”, explains Dr. Laffin.
Be physically active
movement, esp aerobic activity, is incredibly effective in lowering blood pressure. Exercise “forces” your blood vessels to dilate and contract, keeping them flexible. It also increases blood flow and, among other things, promotes the formation of new blood vessels.
Other options are dynamic exercises (like biceps curls with weights) and isometric exercises (like wall push-ups).
Don’t panic if you have high blood pressure Training increases. “Blood pressure rises during exercise but is significantly lower after exercise”, notes Dr. laffin. “That’s normal.”
Limit alcohol consumption
Drinking alcohol increases the risk of developing high blood pressure. And if you have already been diagnosed with hypertension, you can Alcohol contribute to the increase of this health problem.
Dietary Guidelines define “moderate drinking” as two drinks or less per day for men and one drink or less per day for women.
But your height, your weight and your general health condition play a role in what is safe for you as an individual. Therefore, ask your doctor for a more personal recommendation.
Maintain a healthy weight
As weight increases, so does blood pressure, even one a few kilos may do less to lower your systolic blood pressure.
Although losing weight is never easy, if you do your best to follow steps one through five on this list, you probably will weight reduction follow.
Dr Laffin adds a few more recommendation which he considers important, even though there is less evidence of their direct effect on blood pressure.
Quit smoking: Smoking damages your blood vessels, as does high blood pressure.
Ensure enough quality sleep: “Six to eight hours of uninterrupted sleep a night can prevent high blood pressure and wildly fluctuating blood pressure, which we now know is just as dangerous as high blood pressure.”says Dr. laffin.
Reduce your stress: When you’re chronically stressed, you’re more likely to sleep less, exercise less, and make unhealthy food choices.
Finally Dr. Laffin points out that he is critical of recommendations for naturally lowering blood pressure. Often evidence limited. For example, be wary of claims that various foods, spices, herbs, and vitamins can lower your blood pressure.
“If you’re serious about lowering your blood pressure naturally, choose methods that work proven have”, according to the doctor. (advertisement)
Author and source information
This text meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health professionals.
- Cleveland Clinic: 6 Natural Ways to Lower Blood Pressure, (Abruf: 11/23/2022), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a doctor’s visit.