High blood pressure is one of the main risk factors for cardiovascular and kidney disease. It is often caused by an unhealthy lifestyle and is treated with medication. But there are methods to lower high blood pressure naturally.
High blood pressure is often caused by an unhealthy lifestyle. The main risk factors are obesity, increased alcohol consumption, increased salt intake, too little exercise, stress, smoking, lipid metabolism disorders, and increased blood sugar levels (diabetes). If high blood pressure is diagnosed, it is treated with drugs such as beta-blockers, diuretics, or ACE inhibitors. They protect against secondary diseases such as strokes and heart attacks. However, these drugs can also have side effects such as cardiac arrhythmias or sleep problems. Many patients try to lower their blood pressure naturally.
5 Ways To Lower High Blood Pressure Naturally
Do sports
Numerous studies show that exercise has a positive effect on blood pressure and keeps the heart-healthy. To prevent high blood pressure, 30 minutes of exercise three times a week is enough. But if the high blood pressure is already there, exercise can still help. Depending on the type of sport, intensity, and disposition, blood pressure can be reduced. In the best case, that's around 10 mmHg. Endurance sports such as jogging, swimming, walking, and cycling are recommended. Due to the increased pumping power, the blood pressure rises slightly during exercise, but has a long-term positive effect on the blood vessels, as they remain elastic.
Lose weight
Losing weight can help lower blood pressure. In overweight patients, the cells of the body react less intensively to insulin, so that less sugar can be transported into the cells from the blood. The insulin works in the brain in the hypothalamus, where blood pressure is also regulated. With less body weight, the cells become more insulin-sensitive again, and the effect in the brain normalizes, so that the blood pressure is regulated.
Elevated insulin levels also damage the kidneys because they excrete less salt. This level of salt in the blood causes blood volume and pressure to rise.
Less salt, more herbs
If there is too much salt in the bloodstream, the volume of the blood increases, and so does the pressure with which it flows through the veins. Although everyone reacts differently to salt, omitting it can have a positive effect on blood pressure. Basically, according to the German Nutrition Society, you should not consume more than six grams of salt a day. To save salt when eating, season your food with herbs and spices. Try yourself out!
Reduce stress
Even if studies have not yet been able to prove that relaxation exercises can lower blood pressure directly, you should pay attention to your stress management - after all, stress is one of the risk factors for high blood pressure.
If the psyche and thus the cardiovascular system are permanently stressed, those affected tend to an unhealthy lifestyle with little exercise, obesity, and smoking or alcohol consumption. These factors cause blood pressure to rise. Reducing stress helps lower blood pressure.
Eat dark chocolate
Dark chocolate contains flavonoids (secondary plant substances), which studies have shown to positively affect blood pressure. Basically, the higher the cocoa content in the chocolate, the better. Patients with high blood pressure should occasionally use dark chocolate instead of conventional sweets. Since it contains less sugar, you usually eat less of it! Also perfect for losing weight!
