This is how you can lower your blood pressure with lifestyle changes and proper nutrition
Today, I want to discuss a silent killer, which everyone can get under control if managed correctly. This article shows you how you can lower your blood pressure with lasting changes to your lifestyle and form of nutrition.
Once high blood pressure, always high blood pressure? In addition to genetic factors, an unhealthy lifestyle is the main cause of rising values.
Many people often recognize the impact of high blood pressure too late when serious consequences, such as a heart attack occur. But it doesn’t have to go that far.
Some nutritionists recommend the DASH diet, which is similar to the Mediterranean diet. A reduction in salt intake can have a positive effect on hypertension – but not in everyone.
Lowering blood pressure naturally – you can do that yourself
This post explains which measures help to lower your blood pressure, how they work, and how easy it is to start a healthier lifestyle.
More than 3 million people in the US suffer from high blood pressure (hypertension) today. This metabolic disease is very common in persons over the age of 40; every second from the age of 60.
In addition to genetic factors, an unhealthy lifestyle is the main cause that blood pressure rises to abnormal levels.
Even if high blood pressure does not cause any major complaints or symptoms, the consequences can become serious. It is now considered the number one risk factor for stroke and heart attack.
Why is hypertension so dangerous?
If the pressure rises in the event of hypertension, the first step is stressing our vessels. The heart has to pump more – permanently.
In the long run, it won’t withstand the strain. Heart failure develops. With increased blood pressure, the artery walls have to exert more force, which makes them thicker and stiffer.
This narrows the arteries, which inhibits blood flow and in turn increases blood pressure. In the worst case, the blood flow gets completely blocked.
Hereby, the risk of heart failure and cardiovascular diseases of all kinds is increased. Permanent hypertension also damages the kidneys and eyes, since the smallest blood vessels in both organs can no longer withstand the high pressure.
In many cases, sufferers can lower their blood pressure naturally. Doing something in good time about the excessive pressure could avoid a large part of all heart attacks and strokes.
Is high blood pressure curable?
If you have extremely high blood pressure, you will require medication for treatment. If you take your health into your own hands, however, you could gradually reduce the amount – naturally in consultation with the doctor.
With only slightly elevated blood pressure, natural methods alone often suffice to normalize the values again.
These 10 methods will help you to achieve a healthier everyday life. There is a lot to gain: more life quality, less medication, and chemical exposure, plus, a healthier life!
10 methods for a blood pressure healthy lifestyle
1. Reduce stress and excessive demands, lower high blood pressure
In stressful situations, the body releases stress hormones that raise blood pressure. In the short term, this is not a problem, but a normal physical reaction that is important.
But today more and more people suffer from chronic stress. Switching off is almost no longer possible. This leads to permanently increased blood pressure.
Strategies to relieve stress always make sense, regardless of whether they are preventive or with a medically diagnosed hypertension!
Find out where your stress comes from and try to reduce stress. You can find tips on how to master this in everyday life here.
2. Reasonably cut down on table salt
Around half of all people with high blood pressure benefit from paying attention to their salt consumption.
The WHO does not recommend healthy people more than 5 grams of salt a day. For high blood pressure, 3 to 5 grams are useful. This can lower blood pressure by 4 to 5 mmHg.
Unfortunately, it is not so easy to do without salt. The salt shaker at the table is the least evil. Rather, the hidden salt in finished products and processed foods, such as sausage, cheese or ready-made sauces, etc.
Therefore, cook as much as possible from fresh ingredients and season generously with herbs and other spices. You can also find other healthy salt alternatives below.
At the same time: Make sure you always drink enough water. Salt draws the fluid from the body, which thickens the blood and increases blood pressure.
3. Add plenty of potassium from fruits and vegetables
Potassium is the natural counterpart to the sodium that is abundant in salt. Both minerals neutralize each other and are excreted by the kidney. So you need two healthy kidneys and enough fluid.
4. Eat healthy: The DASH diet
Scientists and medical professionals have taken nutritional recommendations for hypertension as a basis and summarized them. They called the result “the DASH diet” (Dietary Approach to Stop Hypertension).
The DASH diet is easy to implement and integrate into everyday life. It is essentially similar to the Mediterranean diet.
You’ll enjoy lots of fruits and vegetables, fresh herbs instead of lots of salt, vegetable oils, fish, whole grains, nuts, and only little meat.
5. High fiber diet: Good for blood pressure
Dietary fiber from fruits, vegetables, legumes and whole grains not only do our gut good, but they also ensure stable blood pressure.
A meta-study published in the British Medical Journal showed that 100-120 grams of whole grain bread a day can lower blood pressure by up to 4 mmHg in hypertension. A high-fiber diet also reduces the risk of developing high blood pressure at all.
Ideal suppliers of fiber: oatmeal, oat bran, linseed, almonds, sesame, Jerusalem artichoke and dried apricots.
6. Home remedies: Reduce hypertension with garlic
One clove of garlic every day – lowering your blood pressure can be so delicious! Studies have shown that in the case of hypertension, the regular consumption of garlic reduces the blood pressure on average systolic by about 10 mmHg and diastolic by 8 mmHg (Ried et al., 2014).
7. Walk quickly for ten minutes every day – lower blood pressure
There is no getting around some exercise in hypertension if you want to live healthy – but contrary to what you might fear.
Sport sounds daunting for many and is not always feasible in stressful everyday life. But by walking briskly for ten minutes a day, you can do a lot for your blood vessels and blood pressure!
With regular and appropriate exercise, you can lower your blood pressure in the long term by up to 10 mmHg.
If you get a taste for it, you can also achieve very good results with endurance sports such as Nordic walking, cycling, swimming or dancing.
The focus should always be on enjoying the movement. Everything else leads to stress and is counterproductive.
8. A glass of wine a day in case of hypertension?
Alcohol can have both hypotensive and antihypotensive effects on the body. It is now believed that both the amount and the state of mind in which one consumes alcohol have an impact.
Small amounts, 30 g for men and 20 g for women daily, have been shown to have no antihypotensive effect in hypertension.
One glass of red wine a day is even said to lower blood pressure and protect the blood vessels. However, if the amount of alcohol per day increases, the blood pressure in the body also rises.
Still, I would not resort to alcohol as my go-to remedy for high blood pressure. Even scientists and medical professionals argue about the right amount.
9. Smoking is poison for the blood vessels
The toxic ingredients of cigarettes not only damage the inner skin of the blood vessels and promote calcification of the arteries, but smoking also has a direct vasoconstricting effect.
For example, a single cigarette raises blood pressure for around 15 minutes – and that by up to 30 mmHg. Therefore, reduce smoking as much as possible – and the best thing to do is to stop completely.
10. Lose weight and lower your blood pressure
Studies have shown that every pound of excess weight lost can lower blood pressure by up to 2 mmHg. Even five pounds mean a 10 mmHg lower blood pressure in the long run!
And the best thing: If you follow the other nine steps on the way to healthy blood pressure, you will lose weight almost automatically! You can find more tips on how you can support your body and stimulate your metabolism can here: