Lower the blood pressure How the hypertension naturally can be lowered again

Tips from Experts: Lower High Blood Pressure Naturally

Hypertension is often treated quickly with medication. But there are also ways to lower blood pressure without tablets. According to health experts, endurance sports are particularly suitable for hypertensive patients.

Lowering blood pressure does not always require medication

Millions of people suffer from high blood pressure (hypertension). According to the German Heart Foundation in this country about 20 million adults are affected. Other health experts believe there could be as many as 30 million people. "Hypertension is caused by the interplay of hereditary factors and unfavorable lifestyle factors such as overweight, excessive salt intake, lack of exercise, too much alcohol and smoking, which drive up blood pressure," writes the Heart Foundation in a statement. "If you want to lower your blood pressure by natural means, should move regularly," said the experts. The right nutrition can help.

In order to lower the blood pressure, medicines do not have to be resorted to in all cases. High blood pressure can often be treated by a healthier lifestyle. Endurance sport has proven to be particularly helpful here, such as walking fast. (Image: ARochau / fotolia.com)

Healthy eating

It has long been known that a well-balanced, healthy diet can significantly reduce blood pressure.

Very important here is: salt only in moderation. A high salt diet can increase blood pressure. Not more than four to six grams of salt should be consumed per day. It should be noted that also in most finished products often large amounts of salt are included.

The diet should generally contain a lot of fruits and vegetables. Certain foods have a particularly positive influence on blood pressure. Amongst others, garlic, beetroot juices and hawthorn are recommended.

According to a study, drinking kefir frequently can lower blood pressure.

In addition to the right diet, but above all, sufficient movement is important to achieve "normal" blood pressure levels.

Endurance sport has proven to be particularly helpful

Endurance sports have proven to be particularly helpful for people with high blood pressure.

"All sports that have a moderate endurance load are the most suitable," explains Prof. Dr. med. med. Ulf Landmesser from the Scientific Advisory Board of the German Heart Foundation and Director of the Department of Cardiology at the Charité - Universitätsmedizin Berlin.

In addition to fast walking, hiking or jogging, these are also sports such as swimming and cycling. Ball sports such as tennis are also possible if not played under competitive conditions.

The cardiologist advises to get active for at least half an hour three to five times a week. However, patients should not be too ambitious to avoid dangerous overloading.

The German Heart Foundation has other recommendations on its website with which measures can be lowered to high blood pressure, ready.

Sports in high blood pressure: This should be concerned

Patients with high blood pressure who want to start training should first have a check-up with a cardiologist.

According to the foundation, this applies in particular if additional comorbidities such as diabetes or coronary heart disease (CHD) are present.

The experts point out what affected people should generally pay attention to in sports:

Before starting the workout, the blood pressure should be set well. With values ​​over 160/95 mmHg should not be started with the sport.

Only train so that you can have a good time while talking.

Moderate strength training can make sense in addition - ideally under expert guidance, to avoid overloading.

For people who do not like jogging or cycling, brisk walking can be an alternative. (Ad)