The NHF data shows that in 2022 55.2 million prescriptions for 127.9 million packages of drugs used in the treatment of hypertension were fulfilled. High blood pressure is a very dangerous condition that affects your risk of heart disease and stroke. How can you naturally lower your blood pressure?

Hypertension - the silent killer

Almost every third Pole suffers from high blood pressure. Today, arterial hypertension is defined as a disease of civilization, which is one of the most important risk factors associated with premature death.

Symptoms of high blood pressure are:

  • dizziness and headaches,
  • fatigue,
  • sleep disorders,
  • shortness of breath,
  • nose bleed,
  • heart problems such as a feeling of pressure or palpitations.

Natural techniques to lower blood pressure

Medication is used to treat high blood pressure, but there are many techniques and foods that can help you lower your blood pressure naturally:

  1. Regular physical activity
  2. Drinking less alcohol
  3. Caffeine reduction
  4. Reduce the amount of s alt in your diet
  5. Slimming with excess weight
  6. Quit smoking
  7. Eating foods that lower blood pressure

Regular physical activity

Exercise is he alth, so exercise is one of the best ways to lower high blood pressure. Regular physical activity makes the heart stronger and works more efficiently, which has a positive effect on the blood flowing in the arteries.

Just 150 minutes of walking or 75 minutes of intense exercise a week is enough to lower blood pressure and positively affect your he alth.

Drinking less alcohol

Alcohol can raise your blood pressure. Although studies show that moderate amounts of certain alcoholic drinks can have a positive effect on he alth, regular consumption of high-percentage alcoholic beverages is included in the development of arterial hypertension.

Moreover, it is alcohol that may be responsible for resistance to the effects of antihypertensive drugs, and even increase the occurrence of side effects resulting from their use.

Caffeine reduction

Caffeine causes an immediate increase in blood pressure. Especiallyit has a strong influence on people who do not consume it regularly, so if you do not drink coffee often you may be sensitive to its effects.

Scientists point out that there is no indication that caffeine consumption may increase the risk of arrhythmias or other heart problems, which is lowest in people who regularly consume caffeine. On the other hand, in people who drink coffee occasionally or in excessive amounts, it may contribute to an increase in blood pressure.

This is important

Limit your sugar intake!

Experts are increasingly analyzing the link between sugar consumption and high blood pressure. Some studies show that low-carb diets can positively lower blood pressure and reduce cardiovascular risk.

Reduce the amount of s alt in your diet

The amount of s alt consumed worldwide is very high. Mostly processed food is responsible, so public he alth organizations are pushing producers to reduce the sodium content of the food industry. Many studies have confirmed that high amounts of s alt in the diet are associated with all kinds of cardiac events, including high blood pressure, especially for people who are sensitive to it.

If you have high blood pressure, limit your sodium intake and see if you can feel a difference.

Slimming with excess weight

Obesity is one of the leading causes of high blood pressure, so losing kilograms can make a huge difference to your heart he alth for overweight people. The best effect is achieved by an appropriate diet combined with exercise - thanks to this, the blood vessels can freely expand and contract, which makes it easier to pump blood.

Quit smoking

Smoking is an addiction that affects the risk of heart disease. The substances in cigarettes and tobacco damage blood vessels. Each puff of cigarette smoke causes a temporary, slight increase in blood pressure.

Eating foods that lower blood pressure.

To have a positive effect on blood pressure, it is enough to add a few well-known foods to your diet.

Foods rich in potassium

Potassium is an important mineral that helps reduce pressure on blood vessels by preventing atherosclerotic processes. What to do to increase the amount of potassium in your diet? Eat less processed foods and replace them with fresh foods such as:

  • fruits and vegetables rich in potassium, i.e. bananas, melons, avocados, tomatoes, sweet potatoes,
  • dairy products - yoghurt, milk,
  • fish - salmon,tuna,
  • nuts and seeds.

Bitter chocolate

Bitter chocolate can help your heart. All thanks to cocoa and the flavonoids it contains, which help maintain an appropriate level of nitric oxide in the body. Dark chocolate improves blood circulation, which makes the heart he althier.

Berries

Blueberries contain many polyphenols, i.e. natural plant compounds that influence the work of the heart. By eating these fruits, you can effectively reduce your risk of stroke, diabetes, and cardiovascular disease.

These natural antioxidants protect the heart muscle and seal the blood vessels so that blood pressure is lowered.

Calcium-containing products

People who don't get enough calcium often have problems with blood pressure. For adults, the recommended daily dose of this element is 1000 mg, and with age, even more of it should be consumed.

The best source of calcium is dairy. It can also be found in green cabbage leaves, beans, tofu and sardines.

Natural supplements

Many natural foods can help lower blood pressure. Berberine, whey protein, and hibiscus are products that have a positive effect on blood pressure.

Berberine, known in Chinese medicine, contains nitric oxide, which affects blood pressure. In turn, hibiscus is rich in polyphenols and anthocyanins, which have a positive effect on the heart, and whey protein improves the functioning of blood vessels, reducing the risk of stroke.

Foods rich in magnesium

A diet rich in magnesium is recommended by doctors. This element has a positive effect on blood vessels, regulates the process of blood clotting and supports the work of the heart. To prevent high blood pressure, eat whole grains, but also cocoa, bananas, apples and oranges.

Category:

Cardiology