High blood pressure is one of the most common and, at the same time, most dangerous conditions faced by human beings. In fact, it is estimated that, around the world, about a million people suffer from it.
Those who live with hypertension are used to making a lot of concessions in their day-to-day lives: quitting smoking, quitting drinking alcohol or taking medications are obvious and necessary steps, but they are not the only steps that someone with this condition can take.
Science has shown that there are natural methods of lowering blood pressure that, done consistently and conscientiously, can be of great help to people with this condition.
10 ways to lower blood pressure
1. Walk and exercise regularly
A classic and foolproof way to lower blood pressure is to exercise regularly.
An obvious first reason for this is that exercise helps strengthen the heart, which is the muscle that pumps blood through the arteries. So the more exercise you do, the more efficient the whole process will be.
Studies in this regard have indicated that doing about 150 minutes of moderate exercise, or 75 minutes of vigorous exercise a week, is more than enough to see favorable results.
2. Reduce sodium intake
Salt is one of the most used products in the kitchen around the world. This is because the sodium ions it contains generate shocks that activate our taste system, causing everything we try with it to have more flavor, if not better.
But as much as we like its use, most studies suggest that sodium raises blood pressure . In the worst case, it is considered to have a direct impact on events such as heart attacks.
Although there are people who process sodium better than others, if you have been diagnosed with high blood pressure, it is best to reduce the consumption of salt and processed foods that may contain it.
3. Drink less alcohol
The relationship between alcohol and high blood pressure is not entirely clear: while many studies suggest that drinking alcohol harms blood pressure, other studies suggest that moderate consumption may actually benefit the heart.
In any case, what does seem to be clear is that it should not be abused: it is estimated that high alcohol consumption is directly related to 16% of cases of hypertension in the world.
Normally, moderate alcohol consumption is considered to be one glass a day for a woman or two glasses a day for a man. If you drink more than that, it is detrimental to stress.
4. Eat more foods rich in potassium
Potassium is a useful mineral for blood pressure, primarily for its ability to help rid the body of sodium. Unfortunately, modern diets include more sodium than potassium, so for someone with high blood pressure, some adjustments are necessary.
These are some of the foods richest in potassium that you should consume:
- Vegetables, especially greens, potatoes, and sweet potatoes.
- Fruits such as melon, banana, avocado or orange.
- Dairy, such as milk or yogurt.
- Tuna and salmon.
- Nuts and seeds.
- Jewish.
5. Eliminate caffeine
Not everyone with high blood pressure should eliminate coffee from their diet, but there are cases where it may be necessary.
The caffeine present in coffee generates a shock in our nervous system that can raise blood pressure. However, not all people process this the same, and it is believed that those who do not consume coffee regularly are those who are most affected by its ingestion.
If you were not a heavy coffee drinker before being diagnosed with high blood pressure, it is best to avoid its consumption or, at least, consult a doctor first so that he will take care of monitoring.
6. Learn to manage stress
Knowing how to handle stress is a health issue for anyone, but for those with hypertension it can be a matter of life and death.
When we are under stress, the body is in a state of alert that physically manifests itself through a high heart rate, with its unpleasant consequences already known.
Some people deal with stress the wrong way, adopting habits that can be even more damaging. In this sense, behaviors such as smoking, drinking, or eating unhealthy foods as a consolation are not appropriate ways to deal with conflict.
The best thing to manage stress is doing pleasant activities. Taking the time to read a good book, listen to nice music, or reduce work hours are healthy and much-needed ways to manage and prevent this condition.
7. Eat dark chocolate or cocoa
Nothing like a good chocolate to lower blood pressure ; this, of course, as long as it is done correctly.
When we eat huge amounts of milk chocolate, our blood pressure will suffer. However, eating a small serving a day may be helpful, especially if it is natural dark chocolate or cocoa.
Cocoa and dark chocolate contain flavonoids , a natural compound that works as a vasodilator. Consuming them in small portions, you can get good results in terms of blood pressure.
8. Stop smoking
We have all heard that quitting smoking is good for controlling blood pressure, but we seldom stop to analyze why.
The first thing to know is that, surprisingly enough, studies done so far have not found a definitive link showing that smoking increases blood pressure in the long term. However, every puff you take is known to raise blood pressure, at least temporarily.
One thing that is known for sure is that the chemicals in cigarettes tend to damage blood vessels, increasing the risk of heart attack and other conditions, so quitting smoking is a good step to keep in mind.
9. Eliminate sugar and refined carbohydrates
Every day more and more studies appear that demonstrate the link between the consumption of refined carbohydrates and high blood pressure.
It's not just about sugar, but about all refined carbohydrates like white flour and the like. Reducing your consumption is, therefore, a good measure to take.
10. Eat foods rich in calcium
Several studies have shown that people who have a diet low in calcium are more likely to suffer from high blood pressure.
So far, calcium supplements have not been shown to relieve tension problems. However, diets rich in foods with calcium have shown good results in this regard.
A correct calcium intake for an adult should be around 1,000 mg per day. For women over 50 or men over 70, the intake should rise to 1,200 mg daily. To do this, foods such as the following should be included in your diet:
- Dairy products.
- Cabbage.
- Jewish.
- Sardines
- Tofu
- Vegetables in general.
Reference
- Jennings, K. 15 Natural Ways to Lower Your Blood Pressure. For Authority Nutrition. [Revised March 2017].
