Lower High Blood Pressure Naturally

High blood pressure does not cause pain. However, that does not mean it leaves no traces. High blood pressure damages blood vessels and the heart. It also increases the risk of heart attack or stroke. Furthermore, high blood pressure can damage the eyes and kidneys. Therefore, high blood pressure should never be ignored. In consultation with the treating physician, one may not need to immediately resort to pills to normalize blood pressure. There are also natural measures that allow the affected person to lower high blood pressure permanently and gently.

Dietary Change

Through a dietary change, blood pressure can be influenced by the resulting weight reduction, and some foods themselves have a positive effect on blood pressure values. Buckwheat, watermelon, potatoes, and pears, for example, are known for their blood pressure-lowering effects. A diet characterized by its surplus of bases is recommended. This is also particularly rich in potassium. Potassium is a mineral that also has a positive effect on blood pressure. Legumes (soy, peas, lentils), vegetables (celery, fennel, parsley), fruits (dates, bananas, papayas), dried fruits (dates, raisins, figs), chestnuts, or nuts (walnuts) are good sources of potassium. If there is a kidney disease, a dietary change towards increased potassium intake should be discussed with the doctor.

Freshly Squeezed Juices

Beetroot contains an extremely high nitrate content. Spinach, fennel, and white cabbage are also known to have a very high nitrate content and thus a blood pressure-lowering effect. Therefore, those who choose freshly squeezed vegetable juices or focus on beetroot juice can lower their blood pressure. Another tip: Pomegranate juice. This also helps to lower high blood pressure.

Avoid Salt

On average, a person consumes 8 to 12 grams of table salt per day. However, the recommended daily amount is a maximum of 5 grams. Especially in convenience foods, there are vast amounts of salt. Fast food, canned goods, snacks, or smoked foods are also known for their high salt content. An alternative? Herbs. Fresh herbs help create a good and interesting flavor, so it doesn't even become noticeable that salt has been omitted. Those who have difficulty reducing their salt intake can resort to so-called alternative salts. Table salt - known for its blood pressure-raising property - can be replaced by pan salt, which is rich in magnesium sulfate and potassium chloride and reduced in sodium. Special blood pressure salt is also available as an alternative.

Limit Alcohol Consumption

Alcohol raises blood pressure. Therefore, men are advised not to drink more than 20 grams of alcohol per day. This corresponds to a quarter liter of wine (250 ml). The daily amount of alcohol that women can consume is 10 grams (about a glass of sparkling wine).

Overweight Causes High Blood Pressure

Weight also plays a role. High blood pressure and overweight - a combination that almost always occurs. However, doctors do not recommend radical diets, but rather a dietary change. And this is necessary if one wants to lower their blood pressure naturally.

Avoid Stress!

Moreover, stress plays a significant role. Stress can cause blood pressure to rise quickly and remain at a high level. Therefore, a lifestyle with regular periods of rest is advisable. If there is a high level of stress, it can be reduced through targeted relaxation exercises.

Sources:

By Sabine Croci. This article is medically reviewed. Last updated (01/2024).
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