Reduce blood pressure without medicines Success with 5 simple tricks

Lower your blood pressure naturally

Many hypertensive sufferers (hypertensives) would like to rely on less pharmacological antihypertensives. These people can be helped! Because often, the reduction in blood pressure can also be achieved in a natural way. In some cases, the medications will become superfluous even in the long run. Danger: However, do not reduce the prescribed remedy without first consulting with your doctor!

contents

• Lower your blood pressure naturally
• Medication
• It depends on you!
• Tip # 1: Movement is trumps
• Tip # 2: Little salt, lots of fresh herbs
• Tip # 3: Alcohol in moderation
• Tip # 4: Get rid of overweight
• Tip # 5: Manage Stress

Medication

From the point of view of many sufferers, medicines are the simplest and safest way to lower blood pressure and thus reduce the highest risk factor for stroke, heart attack and other heart diseases. Unfortunately, the antihypertensives are often not taken properly because the sufferers perceive or fear side effects.

Blood pressure can also be lowered naturally. (Image: zinkevych / fotolia.com)

This concern is not completely unfounded, because the remedies can actually lead to dizziness, drowsiness and fatigue, depending on the drug to headaches, sleep disorders or erectile dysfunction. Many consumers find that they are less efficient after taking them, only take the supplements for self-perceived needs or even discard them altogether. But this is absolutely counterproductive, because the drug lowering of blood pressure can only succeed by continuous, long-term use.

It depends on you!

It is quite possible to escape this dilemma. However, you have to be active for it yourself. But it's worth it: in the best case, you can achieve ideal blood pressure while remaining fit and vital. In addition, our five tips are easy to implement. Look for yourself:

Tip # 1: Movement is trumps

You do not have to become a top athlete to do something good for your heart health. Even the change from complete inactivity to light exercise has a positive effect. Above all, it is crucial for your success that you choose the right sport.

Basically, all sports in question, which have a moderate endurance exercise. Jogging, Nordic walking, hiking, cross-country skiing, cycling, swimming or ball sports such as tennis are especially suitable if you do not run them too ambitiously and competitively. The ideal frequency is 3 to 5 endurance units of 30 minutes per week. Start quietly with small units of 5 minutes and increase them continuously over several weeks.

Rather unsuitable, however, are all strength sports, for example, the well-known "pumping" in the gym. Because, as this colloquial expression already makes it clear, weight-lifting often results in compressed breathing, which leads to blood pressure peaks and thus to a heavy strain on the heart muscles. Moderate strength training under the guidance of a physiotherapist or experienced coach is still possible.

Overall, a well-thought-out athletic concept can lower your blood pressure by 5 to 10mmHg.

Endurance sports can significantly lower blood pressure. (Image: Rawpixel.com/fotolia.com)

Tip # 2: Little salt, lots of fresh herbs

High salt intake can increase blood pressure. If you manage to lower your salt intake to less than six grams a day, your blood pressure is likely to drop as well. On average, careless diet, you should currently have a daily salt intake of 15 to 30g recorded. Many Germans can not imagine delicious food with little salt. But especially the Mediterranean cuisine proves that with fresh herbs and culinary refinement even a much better taste can be achieved than with tons of salt. The cookbook Mediterranean Cuisine, which is published by the German Heart Foundation especially for heart disease, you should at this point warmly to the heart (!).

Tip # 3: Alcohol in moderation

From a certain amount, alcohol increases hypertension. Men are advised to drink no more than 20g of alcohol a day, for example about 250ml of wine (depending on the alcoholic strength). In the case of women, 10 g is the maximum daily limit, partly because of the lower body weight, and secondly because they can not break down the alcohol so quickly.

Tip # 4: Get rid of overweight

Admittedly, this is not a particularly easy to implement advice, but in case of overweight, a normalization of body weight has a very positive effect on the blood pressure. Losing weight is not easy, but it often pays twice: combine regular physical activity with healthy diet and you will experience the newfound vitality as an enrichment that you no longer want to miss. A positive body sensation and a healthy circulation will lead to a higher quality of life in the long run and that will rebalance all your efforts - promised!

Healthy, low-salt diet lowers blood pressure. (Image: kab-vision / fotolia.com)

Tip # 5: Manage Stress

Occupational and private tensions can permanently increase blood pressure. Negative stress in everyday life is not a constant fact, but can be avoided. Here is a short list of the best stress killers:

1. In stressful situations, go first into the "bird's eye view" and look at what is happening with inner distance from above! You'll often find that excitement does not get you anywhere anyway, and some things just happen. If you can not change them, it is best to accept them.

2. But if your stress has a recurring cause, the solution is in your power, then tackle it! Career changes or open conversations with your partner can do wonders for your well-being. If necessary, do not shy away from a (couple) therapy! To be helped is no shame and has already sustainably improved the situation of many people.

3. Relaxation exercises help against minor everyday stress. You can do whatever is good for you: yoga, autogenic training, breathing exercises, kneading a stress ball, swinging or trampolining!

4. Even a regular hobby can reduce stress. Whether you want to paint, sing, dance or knit: do it regularly. So you have something to look forward to in stressful situations.

5. Reduce the television in the evening. It may have a relaxing effect on you, but is not suitable for stress reduction as a purely passive activity. Schedule days of the week that you do not watch television but meet friends or pursue your new hobby. We wish you a lot of fun! (Fs)