High blood pressure is a dangerous condition that can damage the heart. In the United States, 1 out of 3 people will get sick as well as 1 billion people worldwide .
Without timely control, it increases the risk of heart disease and stroke.
But there is still good news. There are several ways to naturally lower blood pressure, even without the use of medication.
Here are 15 natural methods to help fight high blood pressure.
1. Walk and exercise regularly
Exercise is one of the best ways to lower blood pressure.
Regular exercise helps the heart to be healthy and more effective in pumping blood, which reduces pressure in the arteries.
In fact, 150 minutes of moderate exercise like walking, or 75 minutes of intense exercise like jogging, each week helps lower blood pressure and improve cardiovascular health .
Moreover, according to the National Pedestrian Health Study, the more exercise you get, the more blood pressure will be lowered .
Conclude: Walking 30 minutes a day helps lower blood pressure. The more you practice, the higher the outcome.
2. Reduce the amount of salt
Table salt is used throughout the world. Mostly for food processing.
Therefore, public health efforts aim to reduce the amount of salt eaten in the food industry .
Many studies show salt has been linked to high blood pressure and even heart disease like stroke .
However, many recent studies show that the relationship between sodium and hypertension is unclear .
The reason for this may be the genetic difference in sodium ingestion in each person. About half of patients with hypertension and 1/4 of normal people are sensitive to salt .
If you have high blood pressure, you should reduce your daily salt intake and wait to see if there is any difference. Replace processed foods with fresh foods, use spices and vegetables instead of salt.
Conclude: Most guidelines for reducing blood pressure are recommended to reduce the amount of salt consumed. However, that recommendation is most meaningful for people who are sensitive to salt.
3. Drink less alcohol
Drinking alcohol can cause high blood pressure. In fact, alcohol is associated with 16% of cases of high blood pressure worldwide .
While some studies suggest that using a moderate to moderate amount of alcohol may help protect the heart, those benefits have been overwhelmed by negative effects .
In the US, the average alcohol consumption is considered no more than 1 cup per day in women and 2 drinks for men. If you drink more than that, reduce it.
Conclude: Drinking alcohol at any dose can cause high blood pressure. Limit the amount to 1 cup for women and 2 for men.
4. Eat plenty of potassium-rich foods
Potassium is an important mineral that helps the body release sodium and reduces pressure on blood vessels.
Modern diets now make people increase their salt intake while reducing potassium .
To better balance the amount of potassium and sodium in your diet, focus on eating less processed foods and eating more fresh foods and whole foods.
Foods with high levels of potassium include:
- Vegetables, especially green vegetables, tomato , potatoes and sweet potato .
- Fruits, including melon, banana , butter, oranges and apricots.
- Dairy products , as Fresh milk and yogurt .
- Tuna and salmon.
- Nuts And nuts.
- Kinds of bean .
Conclude: Eating lots of fresh fruits and vegetables rich in potassium can lower blood pressure.
5. Cut down on caffeine
If ever drink the coffee Before you have blood pressure, you should know that caffeine will cause it to increase rapidly.
However, there is not much evidence that regular consumption of caffeine can prolong the rise in blood pressure .
In fact, people who drink caffeine-containing coffee and tea are at higher risk of cardiovascular disease including lower blood pressure than those who do not drink .
Caffeine has a strong impact on non-regular users .
If you suspect that your body is sensitive to caffeine, cut your dose and see if your blood pressure is reduced .
Conclude: Caffeine can cause a sudden increase in blood pressure in a short time, although many people believe it does not cause prolonged hypertension.
6. Learn to control stress
Stress is the main cause of high blood pressure.
When under severe stress, the body will be in acute stress. Physically, this causes a rapid increase in heart rate and constriction of blood vessels.
When you are stressed, you can also have more behaviors, like drinking alcohol or eating unhealthy foods, which negatively affects blood pressure.
Several studies have found ways to reduce stress that may help lower blood pressure. Here are two tips given based on evidence:
- Listen to light music: Soothing music can help relax the nervous system. Research shows that it is an effective supplement compared to other blood pressure treatments .
- Work less: working a lot and often in a stressful situation with work related to high blood pressure .
Conclude: Prolonged stress can contribute to hypertension. Try methods to help control stress.
7. Eat dark chocolate or cocoa
This is a completely grounded advice.
Although eating a large amount chocolate It's not really heart-healthy, but a small amount is possible.
That's because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that help blood vessels expand .
One study has shown that flavonoid-rich cocoa improves short-term cardiovascular health, including lowering blood pressure .
For best results, use a non-alkaline cocoa powder, especially with high flavonoids and no added sugar.
Conclude: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels and lower blood pressure.
8. Lose weight
If you are overweight, work weight loss can make a big difference to cardiovascular health.
According to research in 2016, a 5% reduction in body weight can significantly lower high blood pressure .
In previous studies, a 17-pound (7.7 kg) decrease in systolic blood pressure 8.5 mm HG and diastolic blood pressure 6.5 mm Hg .
In other words, a healthy blood pressure index is less than 120/80 mm Hg.
The effect will be even better when combining weight loss and exercise .
Losing weight helps blood vessels work better in expanding and contracting, making the heart's heart pumping easier.
Conclude: Losing weight helps significantly lower blood pressure. The effect will be even better when combined with weight loss and exercise.
9. Quit smoking
There are many reasons to quit smoking, which is a great risk for heart disease.
Each time smoking, cigarette smoke makes blood pressure slightly increase temporarily. Chemicals in cigarettes are also known to cause blood vessel damage.
Surprisingly, studies have yet to find a link between smoking and high blood pressure. It may be because smokers develop disease gradually over time .
However, both smoking and high blood pressure increase the risk of heart disease, quitting smoking can help reverse this risk.
Conclude: There are many conflicts in research on the relationship between smoking and high blood pressure. But one thing is clear: both increase your risk of heart disease.
10. Cut sugar additives and refined carb
A study of adult bodies shows the relationship between sugar additive and high blood pressure .
In the Framingham Women's Health Research program, women who drink a can of soda daily have higher blood pressure than those who drink less than one can daily .
Another study showed that drinking less drinks containing sweeteners every day is related to lower blood pressure .
And not just sugar - all refined carb types like those found in white flour, quickly alter blood sugar and cause problems.
Several studies have shown that low-carb diets can help lower blood pressure.
A study of people on statin treatment showed that those who took a carb restriction for 6 weeks showed signs of improvement in blood pressure and other types of heart disease than those who did not apply .
Conclude: Refined carb, especially sugar, can increase blood pressure. Some studies have shown that a low-carb diet can help lower blood pressure.
11. Eat berries
Berries also have many other benefits, not Just a kind of watery fruit.
They also contain polyphenols, natural plant compounds that benefit the heart.
A small study in middle-aged people eating berries for 8 weeks. Participants improved various signs of cardiovascular health, including blood pressure .
Another study indicated that people with high blood pressure used a diet low in polyphenols or polyphenols containing berries, fruits and vegetables .
People who eat berries and foods rich in polyphenols have improved the signs of risk of heart disease.
Conclude: Berries are rich in polyphenols, which help reduce blood pressure as well as general risk of heart disease.
12. Try calming or breathing deeply
While these two habits are also included in "techniques to reduce stress," mindfulness and deep breathing deserve specific mention.
Both calmness and deep breathing are thought to help activate the sympathetic nervous system. This system works when the body relaxes, slows the heart rate and helps lower blood pressure.
There are quite a few studies in this area, some studies show that different types of retreats help lower blood pressure . Deep breathing techniques are also quite effective.
In one study, participants were asked to take six deep breaths for 30 seconds or just sit still for 30 seconds. Those who breathe have lower blood pressure more than those who just sit still .
Try meditating or breathing deeply. The following will help you know how.
Conclude: Both calmness and deep breathing help activate the sympathetic nervous system, help slow heart rate and lower blood pressure.
13. Eat calcium-rich foods
People with low calcium often suffer from high blood pressure.
Although calcium-containing functional foods have not been shown to lower blood pressure, calcium-rich diets seem to be related to the supposedly healthy level .
For most adults, the recommended amount of calcium is 1,000 mg per day. For women over 50 and men over 70 years old, 1,200 mg should be taken daily .
In addition to milk, calcium is also found in basket, green vegetables, beans, sardines and tofu. This is full list.
Conclude: Calcium-rich diets are related to healthy blood pressure. Supplement calcium through dark green vegetables and tofu, as well as dairy foods.
14. Use natural supplements
Some natural supplements may also help lower blood pressure. Here are a few proven categories:
- Old garlic extract: Extract garlic Elderly has been used successfully as a secondary treatment, along with conventional treatments to help lower blood pressure .
- Berberine: Used for a long time in traditional Chinese and Chinese medicine, berberine helps increase nitric oxide production and lower blood pressure .
- Whey protein: A study in 2016 found that whey protein help improve blood pressure and vascular function in 38 participants .
- Fish oil: supposed to help improve cardiovascular health, fish oil most effective in people with hypertension .
- Hibiscus flowers: used to make tea. They are rich in anthocyanin and polyphenols, are good for the heart and help lower blood pressure .
Conclude: Several natural supplements have been investigated to lower blood pressure.
15. Eat magnesium rich foods
Magnesium is an important mineral that helps relax blood vessels.
Although the lack of magnesium is quite rare, many people do not provide enough.
Some studies have suggested that too little magnesium intake may be related to high blood pressure, but evidence from clinical studies is unclear .
However, use a grave t a magnesium-rich diet is a recommended way to help lower blood pressure .
Magnesium can be added to the diet through foods from vegetables, dairy products, legumes, chicken, meat and whole grains.
Conclude: Magnesium is an important mineral that helps regulate blood pressure. They can be found in pure foods like legumes and whole grains.
A majority of the world's population is affected by high blood pressure.
Although medication is a method for treatment, there are many other natural methods that can assist.
Controlling blood pressure through the methods in this article helps reduce the risk of heart disease.