LOWER THE BLOOD PRESSURE WITHOUT MEDICATION
Natural measures and a change in lifestyle can lower blood pressure. These measures for natural blood pressure reduction are particularly well suited for prevention, with mild hypertension and in addition to medication. Before starting any drug therapy, the following tips can help reduce the need for or even no medication.
Important: All of the following can each do a small part in lowering your blood pressure. It's best to combine several of them and permanently change your lifestyle. If you are taking antihypertensive tablets, check the dose regularly. If natural measures are taken, it is often possible to reduce the dose or stop the tablets.
High blood pressure is when one or both blood pressure values are permanently over 140/90 mmHg. The higher the pressure in the blood vessels, the higher the risk of consequential damage to organs such as kidney, eyes, heart or brain. The good news is that treatment with medication is not always necessary. Often a change in lifestyle is enough to normalize blood pressure. We give you 15 tips on how to lower your blood pressure with simple measures and you can try it at your home.
1. Eat Mediterranean
A well-balanced diet rich in fruits, vegetables and whole grains has many benefits for your health. Studies have shown that Mediterranean cuisine in particular has a hypotensive and vascular protective effect. Through a varied diet with fish, seafood, poultry, vegetables, salad and olive oil you can counteract high blood pressure in a pleasurable way.
2. Use spices instead of salt
Salt affects the function of the vessel walls, so that increased salt content in the blood can lead to a narrowing of the vessels. Therefore, a high-salt diet for hypertension should be avoided. It is generally recommended that you do not take more than six grams of salt a day. However, this value is easily exceeded, as salt is hidden in many foods - especially in ready meals, sausages and meat. It is therefore preferable to cook for yourself and use spices and fresh herbs to refine them: not only are they healthier, they are also more aromatic than salt.
3. Reduce overweight
Obesity promotes the development of high blood pressure, because fat cells can form a precursor of the hormone angiotensin, which causes a narrowing of the vessels. With a weight loss of two kilograms you can lower your blood pressure by about three mmHg, with a weight loss of ten kilograms, the blood pressure drops by up to 20 mmHg.
The reason why abdominal fat is particularly critical: fat deposits around the organs in the abdominal cavity and eventually causes an increase in size. This so-called visceral fat is metabolically active and has a negative effect on blood pressure, the cardiovascular system and insulin release.
Which belly circumference is critical?
- There is little risk if the waist circumference is below 94 for men and 80 centimeters for women.
- A diet in terms of a diet change should be started at the latest when the waist circumference in men is over 102, in women over 88 centimeters.
4. Move
Sport has a double positive effect on high blood pressure: On the one hand, regular exercise helps to reduce overweight. On the other hand, the state of arousal of the vegetative nervous system at rest decreases due to physical activity, as a result of which the vessels expand and the blood pressure is lowered.
Recommended are endurance sports such as cycling, swimming or hiking.
Recommended hiking tips:
- Always wear comfortable clothing and think about suitable rainwear, the right headgear and suitable footwear.
- Start in flat terrain.
- Walk and hike swiftly, walking a little faster than walking .
- Gradually, you can incorporate slight gradients.
- During the entire walking time, you should reach your personal pulse reference value three times within two minutes . Between the two-minute exercise phases, walk a little slower and measure your heart rate. If it is above your guideline, you should reduce your effort and slow down. If your pulse is below the guideline value, you can step out even more vigorously.
Tips: The wrist blood pressure monitor visomat handy soft combines gentle blood pressure measurement and mobility . First device with rechargeable. Durable battery, it is the ideal safety partner in sports.
In a blood pressure table (also called blood pressure pass) you can enter stress situations such as sports and exercise in addition to your blood pressure values and discuss the values with your family doctor.
Which training pulse in hypertension?
Measuring the heart rate, the pulse measurement, is very important for high blood pressure. Measure the following values:
- Resting pulse in the morning
- Stress pulse during exercise or physical exertion
- Recovery pulse after the stress
Ideal for this purpose is a portable heart rate monitor, which you can get from the pharmacist or the medical supply store.
5. Relax
In chronic stress, the autonomic nervous system is permanently overactivated and it produces more stress hormones such as cortisone and adrenaline : both leads to an increase in blood pressure. Therefore, blood pressure patients should actively work against stress. Try it out, which is the best way to switch off. Whether a leisurely walk , relaxation techniques such as autogenic training or a good book: anything is allowed that is fun.
Relaxation techniques such as massage and hydrotherapy can help with relaxation, lowering blood pressure by a few mmHg.
massage
Massage reduces stress, increases the inner balance and can thus lower the blood pressure . In addition, certain types of massage support your circulation. However, not every form of massage is advisable. The hot stone massage stimulates the circulation and is not recommended for heart problems. Particularly suitable for gentle stress reduction is the foot reflexology . Just as on the feet, there are also certain points on the hands that massage can have a calming effect on the body and blood pressure. You can perform a hand reflexology massage to calm down even in the office or on the train.
6. Stop smoking
Nicotine stimulates the autonomic nervous system, thereby increasing blood pressure. In addition, smoking promotes the development of arteriosclerosis and thrombosis . Although weaning is often difficult, eliminating nicotine can lower your blood pressure and significantly reduce the risk of cardiovascular disease.
7. Stop alcohol
Not only smoking, but also the consumption of alcohol causes a stimulation of the autonomic nervous system and can thus increase the blood pressure.
8. Eat nuts more often
Nuts have two advantages: Firstly, they are rich in unsaturated fatty acids, which have a positive effect on blood pressure and blood lipid levels. On the other hand they contain a lot of magnesium. By eating nuts regularly, you can help meet your daily magnesium needs and prevent shortages. Studies have shown that magnesium deficiency promotes hypertension: thus, nuts can help lower high blood pressure.
9. Test acupuncture
Some studies have suggested that acupuncture can counteract high blood pressure. If the corresponding points on the inside of the wrist are punctured, certain messenger substances in the brain are to be released, which have a calming effect on the cardiovascular system. Since the treatment has virtually no side effects, acupuncture is a low-risk method to lower high blood pressure without medication.
10. Activate the "cuddle hormone"
A happy relationship and a fulfilling sexuality are good for soul and body. During physical contact and during sex with your husband/wife, the "cuddle hormone" oxytocin is secreted, which lowers the cortisol level in the blood and the blood pressure. Take time for a little togetherness!
11. Nutrition and saline intake
In high blood pressure, a light and balanced diet can help. Lots of fruits and vegetables, low fat, if possible no finished products and industrially processed foods. Especially processed foods often contain a lot of hidden salt. Salt (sodium chloride) can promote high blood pressure. Therefore, a low-salt diet is often helpful. However, you should note: Not every person is sensitive to salt, therefore, the low-salt diet does not always reduce blood pressure.
Tips for a low-salt diet:
- Change slowly, the sense of taste must first adapt.
- Season with plenty of herbs and use low-salt granulated broth or seasoning mix without salt.
- Avoid salt bombs such as feta, gouda, charcuterie (for example, salami and ham) and finished products. Beware, even bread almost always contains salt.
Stress increases blood pressure. It's the same with sleep deprivation. So ensure enough sleep and relaxation.
13. Dietary supplements
There are countless supplements and dietary supplements available on the market that are said to be effective against high blood pressure. Not everything is useful or worth it. Even herbal products may have side effects and interactions. You should talk to your doctor, especially if you are already taking medication or suffering from chronic diseases.
Dietary supplements that have a positive effect on blood pressure:
- Omega-3 fatty acids like EPA and DHA. known from the media, dilate the blood vessels and thus reduce blood pressure. They are contained in flax seed, linseed oil and fish oil and are offered in capsule form.
- Antioxidants such as OPC (from grape seed extract or pine bark extract) or coenzyme Q10
- The amino acid L-arginine is responsible for the formation of nitric oxide, which in the cardiovascular system ensures the dilation and regulation of the vessels. The further the blood vessels, the lower the blood pressure. Thus, L-arginine is a commonly recommended dietary supplement for high blood pressure.
- Magnesium deficiency promotes hypertension. In case of a deficiency, supplementing with magnesium can help lower blood pressure.
- Very good results can also be achieved with a fermented plant essence (cascade fermentation), the Regulatpro Metabolic, which specifically supports the heart function and regulates the blood pressure.
- Vitamin D : Several studies suggest that vitamin D may also play a role in lowering blood pressure. The vitamin is contained in fatty fish, mushrooms and eggs, for example, and can be taken as a capsule or tablet.
- Pine bark extract : The effect of pine bark extract in hypertension has been refuted since a Stanford University study.
14. Donate blood
Studies have shown that regular blood donation can significantly lower blood pressure. After donating blood, not only a lowered systolic blood pressure was measured in hypertensive patients. Diastolic blood pressure also dropped. The long-practiced bloodletting thus has at least one positive effect on high blood pressure .
If the values are only slightly elevated, all these measures can often be enough to normalize the blood pressure again . But even at higher levels, they are helpful to support drug treatment strategies.
15. avoid coffee
The invigorating effect of a coffee also raises the blood pressure . However, the rate of increase for continuous consumption is significantly lower than for someone who rarely enjoys a cup. Cardiologists have found that patients who are not used to regular coffee consumption can experience significant increases in blood pressure up to 20 mmHg.
Therefore, it is important that everyone finds an individual solution for himself, whether he can drink one or two cups a day or better abstain from it. It is also important that the person concerned with a sphygmomanometerBefore and after coffee consumption, the effects on your personal blood pressure values are examined. If the blood pressure jumps significantly after enjoying coffee, the aromatic drink should be better avoided.
Home remedies for hypertension
Home remedies rarely cure high blood pressure, but they can help reduce blood pressure. Some of these classic home remedies already knew our grandparents:
Garlic extract : Garlic in particular can lower the diastolic blood pressure. Because it contains agents that the body converts into the blood-thinning messenger hydrogen sulfide. Thinner blood produces less back pressure and is easier to distribute in the body.
Hibiscus Tea : Tea from the hibiscus flowers can lower systolic and diastolic blood pressure. The effect has been scientifically studied for individuals with high normal and low blood pressure.
Valerian: The medicinal plant valerian has a calming effect and can contribute to reducing blood pressure when taken regularly. Valerian is often included in soothing teas.
Hawthorn: The flavonoids contained in hawthorn help with heart rhythm disturbances. The oligomeric procyanides also have a positive effect on hypertension. Hawthorn is available as drops, tablets or tea.
Cardamom : The spice is rich in magnesium and potassium. Magnesium strengthens the muscles and makes your heart stronger as well. It can even have an immediate impact on the heart. Potassium lowers the sodium content in your cells and therefore your blood pressure. You can use cardamom in food or chew the capsule in one piece.
Pomegranate Juice: The juice of the pomegranate is rich in tannin, the result of which is to protect the blood vessels. According to a study, pomegranate juice should also contribute to lowering blood pressure.