Lower blood pressure naturally – THAT helps
Lower blood pressure naturally and without medication
We speak of high blood pressure when the blood pressure is significantly above normal values. High blood pressure is specifically spoken of when the blood pressure values are permanently above 140/90 mmHg. In such a case, the blood pressure should be lowered urgently in order to reach a normal level again, because high blood pressure is the trigger of many illnesses and complaints. These can include vascular diseases, heart attacks and sleep attacks as well as all diseases that affect the cardiovascular system. Basically, the risk of all complaints and diseases is increased. Accordingly, the life expectancy of people who suffer from high blood pressure is not that high. High blood pressure is typically combated with medication, but it can also be reduced naturally:
Which factors have a particularly large influence on blood pressure?
The factors that have the greatest influence on have blood pressure or high blood pressure. It also explains how these factors should be applied to naturally lower blood pressure.
1. Exercise
Regular exercise plays a particularly important role in blood pressure, because those who exercise too little typically suffer from high blood pressure. On the one hand, regular exercise helps to prevent excess fatty tissue from forming – this is often the trigger for high blood pressure. On the other hand, regular exercise helps to reduce stress – stress is also a typical trigger of high blood pressure. To ensure enough exercise, you should do sports at least three times a week.
2. Diet
Diet plays at least as important a role as exercise when it comes to combating high blood pressure: if you eat unhealthily and consume a lot of fast food, you will gain fat more quickly. Being overweight, in turn, causes high blood pressure. Therefore, it is important to pay attention to a healthy and balanced diet. This should consist of lots of vegetables and fruit as well as unprocessed foods. Especially greasy foods should be avoided. Fat sources should always contain unsaturated fatty acids. A high-potassium diet in particular helps against high blood pressure. Foods rich in potassium include cabbage, spinach, lettuce, almonds, citrus fruits, avocados, beans, bananas, potatoes, and sweet potatoes.
3. Alcohol
Alcohol should also be avoided to counteract high blood pressure. This quickly leads to a higher heart rate and higher blood pressure, especially if consumed frequently. If you still want to consume alcohol, you should consume it in moderation: a glass of wine in the evening has no negative effects on you
4. Smoking
Smoking is even worse for blood pressure. This should be avoided completely if possible in order to lower blood pressure naturally. On the one hand, smoking has a negative effect on blood pressure due to the nicotine, because nicotine constricts the blood vessels in the body. On the other hand, over time, smoking leads to a reduction in lung capacity, which also leads to an increase in blood pressure.
5. Medicinal plants
Various herbs are among the most important medicinal plants that can lower blood pressure: Parsley, garlic, wild garlic, lavender and celery in particular can naturally lower blood pressure. Another medicinal plant that can help lower blood pressure is hawthorn – this contains phenols that promote blood circulation and oxygenation in the body.
6. Obesity
Obesity is the most common reason for high blood pressure, because the heart has to work harder to supply the body’s cells. In addition, being overweight often causes narrowing of the arteries. This increases blood pressure. The greater the excess weight, the higher the blood pressure is usually. Therefore, everything should be done to lose the excess weight: A change in diet and regular exercise are essential.
7. Stress reduction
Stress is also often the cause of high blood pressure. Therefore, the stress that arises in everyday life, for example due to work or life circumstances, should be reduced as much as possible. Regular relaxation exercises can help. Regular meditation is also effective against stress. Sport also helps to reduce stress.
8. Togetherness
Extensively enjoying togetherness also helps to lower blood pressure. Sex causes the hormone oxytocin to be released. This hormone, in turn, lowers blood pressure.
9. Coffee
Another important factor in blood pressure is coffee consumption. The caffeine in it increases blood pressure. However, there are significant differences between people who rarely enjoy coffee and those who drink several coffees a day. Therefore, coffee consumption should be reduced if possible if it is currently too high. For example, instead of three cups of coffee a day, you could now switch to one cup of coffee a day.
10. Diabetes
People with diabetes often also suffer from high blood pressure. This is because the blood vessels of people who suffer from diabetes are put under more strain. Due to the higher blood pressure, many people who unknowingly suffer from diabetes are at high risk for problems that originate in the cardiovascular system. Diabetics should therefore always pay particular attention to lowering their blood pressure. In addition, diabetics should measure their blood pressure regularly to assess whether it is too high.
11. Lack of sleep
Another major trigger of high blood pressure is lack of sleep. That’s because a lack of sleep typically leads to physical stress. People who have high blood pressure due to lack of sleep should definitely adjust their sleep. At least 6 to 8 hours a night is necessary for the body to fully recover. The regeneration that the body receives at night effectively counteracts high blood pressure.
12. Salt
In recent years, studies have repeatedly shown that too much salt leads to increased blood pressure. Therefore, no more than 5 g of salt should be consumed per day. This corresponds to about one teaspoon. Attention should also be paid to the salt content of foods that are consumed regularly. Processed foods in particular usually contain a lot of salt. Foods with a large amount of salt should be completely avoided in the future.
