15 natural ways to lower blood pressure without treatments
15 natural ways to lower blood pressure without treatments
Our topic today my friends is very important related to health and the disease of the age is blood pressure, which is a serious condition that can damage your heart. It affects one in three people in the United States and one billion people worldwide.
If high blood pressure is left unattended, it increases the risk of heart disease and stroke .
But there is good news. There are a number of things you can do to lower blood pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure:
1. Walk and exercise regularly:
Regular exercise can help lower blood pressure.
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, reducing pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health.
What's more, the exercise even more reduce the blood pressure is greater, according to a study of the National Health (National Walkers Health Study).
Conclusion: walking for only 30 minutes a day can help lower blood pressure. And more exercise will help reduce it even more.
2. Reduce salt intake:
Salt consumption is high worldwide. This is due in large part to processed and processed foods.
For this reason, many public health efforts are aimed at reducing salt in the food industry.
Several studies have linked salt intake with high blood pressure and heart events, including stroke.
However, recent research suggests that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels appear to be allergic to Salt.
If you already have high blood pressure, it's helpful to reduce your sodium intake to see if it makes a difference. Replace processed foods with fresh ones and try seasoning with herbs and spices instead of salt.
Conclusion: most guidelines for lowering blood pressure recommend reducing sodium intake. However, this recommendation may make more sense for people with salt allergies.
Drinking alcohol can raise blood pressure. In fact, alcohol is associated with 16% of cases of hypertension around the world .
While some research has suggested that low to moderate amounts of alcohol may protect the heart, these benefits may be offset by adverse effects.
In the United States, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more, reduce it.
Conclusion: drinking alcohol in any amount may raise blood pressure. Reduce your drinking in line with the recommendations.
4. Eat more potassium-rich foods:
Potassium is an important mineral that helps your body eliminate sodium and relieves pressure on blood vessels.
Modern diets have increased sodium intake for most people while reducing potassium intake.
For a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh and Whole Foods.
Foods with a particularly high potassium content include:
- Vegetables, especially leafy vegetables, tomatoes, potatoes and sweet potatoes
- Fruit, including watermelon, banana, avocado, orange and apricot
- Dairy products, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
Conclusion: eating fresh fruits and vegetables rich in potassium can help lower blood pressure.
5. Reduce caffeine:
If you've had a cup of coffee before measuring your blood pressure, you'll know that caffeine causes it to rise instantly.
However, there is not much evidence to suggest that drinking caffeine regularly can cause a permanent increase.
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who do not drink it.
Caffeine may have a stronger effect on people who do not consume it regularly.
If you suspect you are sensitive to caffeine, reduce it to see if it lowers blood pressure.
Conclusion: caffeine can cause a short-term rise in blood pressure, although for many people it does not cause a permanent increase.
6. Learn how to manage stress:
Listening to soothing music may help reduce stress.
Stress is the main driver of high blood pressure.
When you are chronically tense, your body is in constant fighting or flying mode. At the physical level, this means accelerating the heart rate and narrowing the blood vessels.
When you're stressed, you may be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods that can negatively affect your blood pressure.
Several studies have revealed how reducing stress can help lower blood pressure.
Here are two evidence-based tips to try:
- Soothing music: soothing music can help relax your nervous system. Research has shown that it is an effective supplement to other blood pressure treatments.
- Work less: work a lot, stressful work situations are generally associated with high blood pressure.
Conclusion: chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
7. Eat dark chocolate or cocoa:
Here's a tip that can really benefit you a lot, while consuming huge amounts of dark chocolate probably won't benefit your heart, small amounts can.
That's because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improves many short-term heart health markers, including lowering blood pressure.
For the strongest effects, use non-alkaline cocoa powder, which is particularly high in flavonoids and does not contain added sugars.
Conclusion: dark chocolate and cocoa powder contain plant compounds that help relax blood vessels and lower blood pressure.
8. Weight loss:
For people who are overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body mass can significantly lower high blood pressure .
In previous studies, the loss of 17.64 pounds (8 kilograms) was associated with a reduction in systolic blood pressure of 8.5 mm Hg and diastolic blood pressure of 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is greater when weight loss is combined with exercise.
Losing weight can help blood vessels do a better job of dilating and contracting, making it easier for the left ventricle of the heart to pump blood.
Conclusion: losing weight can significantly lower high blood pressure. This effect is even more important when exercising.
9. Quitting smoking:
Among the many reasons for quitting smoking is that this habit is a strong risk factor for heart disease.
Each puff of cigarette smoke causes a slight and temporary rise in blood pressure. Chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies have not found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop tolerance over time.
However, since both smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reduce this risk.
Conclusion: there is conflicting research on smoking and high blood pressure, but it is clear that both increase the risk of heart disease.
10. Stop eating added sugar and refined carbohydrates:
There is a growing body of research showing a link between added sugar and high blood pressure.
In the Framingham women's Health Study, women who drank one soft drink a day had higher levels than women who drank less than one soft drink a day.
Another study found that consuming a sugar-sweetened drink a day was linked to lowering blood pressure.
And it's not just sugar – all refined carbohydrates, such as the type found in white flour – quickly turn into sugar in the bloodstream and can cause problems.
Some studies have shown that low-carb diets may also help reduce blood pressure.
One study of people undergoing statin therapy found that those who followed a carbohydrate-restricted diet for 6 weeks experienced greater improvement in blood pressure and other signs of heart disease compared to people who did not restrict carbohydrates.
Conclusion: refined carbohydrates, especially sugar, may raise blood pressure. Some studies have shown that low-carb diets may help reduce your levels.
11. Eat berries:
Berries are full of more than just a juicy, rich flavor.
It's also full of polyphenols, which are natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart disease and diabetes, as well as improve blood pressure, insulin resistance and systemic infections .
One study identified people with high blood pressure to a low polyphenol diet or a polyphenol-rich diet containing berries, chocolate, fruits and vegetables.
Those who consumed berries and foods rich in polyphenols experienced improved markers of heart disease risk.
Conclusion: berries are rich in polyphenols, which can help lower blood pressure and the risk of heart disease in general.
12. Try meditation or deep breathing:
While these two behaviors can also fall under “stress reduction techniques,” meditation and deep breathing deserve a specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system works when the body relaxes, slows the heart rate and lowers blood pressure.
There is a great deal of research in this area, with studies showing that different meditation patterns seem to have benefits in lowering blood pressure.
Deep breathing techniques can also be very effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit for 30 seconds. Those who took a breath lowered their blood pressure more than those who just sat down.
Try guided meditation or deep breathing.
Conclusion: both meditation and deep breathing can activate the parasympathetic nervous system, helping to slow down the heart rate and lower blood pressure.
13. Eat foods rich in calcium:
People with low calcium intake often have high blood pressure.
While calcium supplements have not been conclusively proven to lower blood pressure, calcium-rich diets appear to be linked to healthy levels.
For most adults, calcium is recommended at 1000 milligrams (mg) per day. For women over fifty and men over 70, it is 1200 mg per day.
In addition to dairy products, you can get calcium from cabbage and other leafy vegetables, beans, sardines and tofu. Below is a list of plant foods rich in calcium.
Conclusion: calcium-rich diets are linked to healthy blood pressure levels. You can get calcium by eating dark leafy vegetables and tofu, as well as dairy products.
14. Take natural supplements:
Some natural supplements may also help lower blood pressure.
Here are some of the main supplements that have clues behind them:
- Aged garlic extract: researchers have successfully used aged garlic extract as an independent treatment along with traditional remedies to lower blood pressure .
- Berberine: traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps lower blood pressure.
- Whey protein: a 2016 study found that whey protein improved blood pressure and vascular function in 38 participants.
- Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
- Hibiscus: hibiscus flowers make a delicious tea. They are rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure .
Conclusion: researchers have confirmed the ability of many natural supplements to lower blood pressure.
15. Eat foods rich in magnesium:
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is very rare, many people don't get enough of it.
Some studies have suggested that getting too little magnesium is associated with high blood pressure, but the evidence from clinical studies has been less clear.
However, a magnesium-rich diet is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat and whole grains.
Conclusion: magnesium is an essential mineral that helps regulate blood pressure. You can find it in whole foods, such as legumes and whole grains.
In conclusion My Friends; high blood pressure affects a large percentage of the world's population. While medication is one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.
Controlling blood pressure through the methods given in this topic may, in the end, help you reduce the risk of heart disease.