• 17/06/2024 18:41

How to reduce high blood pressure with hypertension without medications

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High blood pressure is a dangerous condition that can damage the heart and brain.

About Elegantwoman reported the information, URA-Inform reports.  

Doctors have noted that controlling blood pressure through natural means may ultimately help reduce the risk of heart disease.

Walking

< p>You can lower your blood pressure by walking less than 30 minutes a day. It has been scientifically shown that 150 minutes a week of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, has a positive effect on people with hypertension, reducing blood pressure.

Reduce sodium intake

Modern people's salt consumption is estimated to be high – this is due to the fact that their diet contains a lot of processed, ready-made or semi-finished foods. The sodium content of these products is excessively high: salt is used as a preservative and flavor enhancer. To lower blood pressure, doctors advise replacing processed foods with fresh ones and trying to season food with herbs and spices rather than salt.

Drink less alcohol

Alcohol consumption is a proven factor in high blood pressure: alcohol abuse underlies 16% of all cases of hypertension. In the US, moderate drinking is defined as one drink per day for women and two drinks per day for men.

Eat more foods rich in potassium

Potassium Helps the body get rid of excess sodium, which relieves pressure on blood vessels. Foods high in potassium include:

— vegetables – leafy greens, tomatoes, potatoes;

— fruits – melon, bananas, avocados, oranges, apricots;

— dairy products, especially milk and yogurt;

— fish – tuna, salmon;

— nuts and various seeds;

— beans.

Cut down caffeine

 In fact, there is not enough evidence that regular caffeine consumption leads to long-term high blood pressure. But in the short term, caffeine can still increase blood pressure – primarily in people whose bodies are hypersensitive to it.

Eat dark chocolate or drink cocoa

Dark chocolate and cocoa powder are rich in flavonoids, plant compounds that dilate blood vessels, relax them and thereby help lower blood pressure.

Lose weight

Weight loss can help blood vessels cope better with expansion and contraction, and also significantly reduces high blood pressure. It has been proven that losing 7.7 kg leads to a decrease in arterial systolic pressure by 8.5 mm Hg. Art., and diastolic – by 6.5 mm Hg. tbsp.

Reduce the amount of added sugar and refined carbohydrates

In recent years, more research has shown a link between the consumption of added sugar in food and high blood pressure. This is especially true for sweet drinks – packaged juices and soda.

Breathe deeply

Deep breathing activates the parasympathetic nervous system. This system is activated when the body relaxes, slowing the heart rate and lowering blood pressure. In one experiment, participants were asked to take six deep breaths over 30 seconds or simply sit still for 30 seconds. Those who breathed ended up lowering their blood pressure more than those who simply sat.

Eat foods with calcium

People with low calcium intake often have high blood pressure . For most adults, the calcium intake recommendation is 1000 mg per day. For women over 50 years old and men over 70 years old – 1200 mg/day.

There are products with magnesium

Magnesium is an important mineral that helps relax blood vessels and better regulation of blood pressure in the body. A diet rich in magnesium is a doctor-recommended way to prevent hypertension. To get enough magnesium, eat walnuts, flax seeds, pumpkin and sesame seeds, buckwheat and legumes, chicken, meat and whole grains.

Recall that it was previously reported that the choice of oil can affect the development of blood clots: doctors called dangerous options.

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