Healthy Lifestyle

15 easy ways to lower high blood pressure

High blood pressure is dangerous for the heart. It affects about 1 billion people worldwide.

High blood pressure can lead to heart disease, especially if no action is taken to bring it back to normal.

But there is good news as well. It is possible to lower blood pressure is fairly simple and natural ways, without resorting to medication.

Here are 15 easy ways to lower your blood pressure without pills and get rid of high blood pressure at home.

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1. Regular walks and exercise

Physical activity is the best exercise for lowering blood pressure.

Regular exercise strengthens the heart, helping it to more effectively regulate blood circulation in the body, thereby lowering the pressure in the arteries.

Indeed, 150 minutes per week of moderate-intensity exercises, such as walking, or 75 minutes per week of more intense exercise, such as jogging, can help lower high blood pressure and strengthen a person’s cardiovascular system.

Moreover, high physical activity will better contribute to the normalization of blood pressure.

Bottom line. Walking for 30 minutes daily can help lower high blood pressure. The more exercise you do, the slower it will be.

2. Reducing sodium intake

Before giving healthy foods that lower blood pressure, you need to figure out what is best to exclude from the diet to lower blood pressure. People all over the world consume large amounts of salt. The main reason for this is food products that undergo technological and thermal processing.

This is why the main efforts of health organizations should be aimed at reducing the use of salt in the food industry.

Numerous studies have shown a relationship between excessive salt intake and high blood pressure and heart problems.

Although it is worth noting that recent studies no longer find such a strong relationship between salt intake and human blood pressure.

Genetic differences that affect sodium absorption by the body are believed to be one of the reasons for these conclusions. About half of people with high blood pressure and a quarter of people with normal blood pressure have salt sensitivity.

If you already have high blood pressure, then try limiting your salt intake to see if it affects your health. Replace processed foods with fresh ones and use herbs and spices instead of salt.

Bottom line. Most guidelines for lowering high blood pressure include a recommendation to reduce sodium intake. This is especially true for people who have an increased sensitivity to salt. Read more foods on the next page.

3. Reducing alcohol consumption

Drinking alcohol can lead to high blood pressure. It is believed that 16% of all cases of high blood pressure in the world are the result of alcohol exposure.

Some scientists believe that small amounts of alcohol are good for the heart, but the negative effects on the body will still be greater.

Moderate alcohol consumption is one sip per day for women and two for men. If you are drinking more, then it is worth stopping.

Bottom line. Drinking alcohol in any amount can lead to high blood pressure.

4. Eating foods rich in potassium

It’s time to find out which foods lower your blood pressure.

Potassium is an essential nutrient for the body.

Potassium helps to remove sodium from the body and reduces pressure in blood vessels.

For most people, sodium intake in the diet predominates over potassium intake.

Eat more fresh foods to improve the balance of potassium and sodium in your body. pressure-reducing products

Pressure-reducing foods that contain a lot of potassium:

  • vegetables, especially tomatoes, potatoes, sweet potatoes, and leafy greens;
  • fruits, including melons, bananas, avocados, oranges, and apricots;
  • dairy products such as milk and yogurts;
  • tuna and salmon;
  • nuts and seeds;
  • legumes.

Now you know which foods lower blood pressure and what to add to your diet.

Bottom line. Eat more fresh fruits and vegetables that are high in potassium. Discover more foods that reduce high blood pressure on the next page.

5. Limit your caffeine intake

To reduce blood pressure without medication, you may have to give up your favorite drink. You probably know that after a cup of coffee, the pressure rises sharply.

However, it has not been proven that regular consumption of caffeine leads to an overall increase in blood pressure.

People who drink caffeinated coffee or tea have a lower risk of heart disease, including high blood pressure than those who do not.

Caffeine has a profound effect on people who don’t consume it regularly.

If you suspect that you are addicted to caffeine, then limit your intake and see how it affects your blood pressure.

Bottom line. Caffeine causes a spike in pressure upward, but for a large number of people, it does not cause high blood pressure consistently.

6. Ability to cope with stress

Stress is a key risk factor for high blood pressure. When looking for an answer to the question of how to lower your blood pressure without pills, try a simple test in the form of sleeping or listening to pleasant music.

If you are constantly stressed, you will be nervous. On a physical level, this means a fast heartbeat and constriction of blood vessels.

Also, when people are stressed, they are drawn to drinking alcohol and unhealthy food, which also negatively affect their health.

Various studies have been conducted to find out how stress management can help lower blood pressure. Here are two easy ways:

  • listen to relaxing music. Calm melodies calm the nervous system. Research has shown that music can help normalize blood pressure;
  • work less. Excessive work and stressful situations during work directly lead to high pressure.

There are many ways to avoid stress.

Bottom line. Constant stress leads to high blood pressure. Learn to deal with it. See more foods that lower high blood pressure on the next page.

7. Eating dark chocolate or cocoa

List of blood pressure-lowering products, add the dark chocolate.

Large amounts of chocolate are unlikely to have a beneficial effect on a person’s heart, while moderate consumption can.

The reason for this is that dark chocolate and cocoa powder are high in flavonoids, plant components that dilate blood vessels.

Studies have shown that consuming cocoa rich in flavonoids quickly strengthens the cardiovascular system and also lowers blood pressure.

For best results, use uncoated cocoa powder, which is high in flavonoids and has no added sugar.

Bottom line. Dark chocolate and cocoa powder contain botanicals that lower blood pressure.

8. Weight loss

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Another way to lower blood pressure without pills is to lose weight. Losing excess weight will have a positive impact on human health.

Losing weight by even 5% significantly lowers blood pressure.

The results of the 2016 studies showed that the loss of 7.7 kg in the subject led to a decrease in systolic pressure by 8.5 mm Hg. Art. and dystonic by 6.5 mm Hg. Art.

The blood pressure of a healthy person should be 120/80 mm Hg. Art.

The effect of weight loss is increased if the person is also exercising.

Weight loss dilates blood vessels, and improves the functioning of the left ventricle of the heart.

Bottom line. Losing weight significantly reduces blood pressure. The effectiveness will be higher with physical exertion. Read more foods that reduce high blood pressure on the next page.

9.Quitting smoking

Another option, how to reduce blood pressure without medication, is to give up bad habits. For example, smoking is one of the major risk factors for cardiovascular disease.

Each inhalation of cigarette smoke causes a slight but constant rise in pressure. Chemicals in tobacco destroy blood vessels. Recent studies, rather surprisingly, have not found a relationship between smoking and high blood pressure. Perhaps because smokers get used to smoke over time.

However, both smoking and high blood pressure raise the risk of heart disease. Quitting a bad habit will reduce it.

Bottom line. There are conflicting results from various studies on the effects of smoking on blood pressure. One thing is clear, this and that leads to cardiovascular disease.

10. Reducing the consumption of sugar and refined carbohydrates

Here’s another tip on how to relieve pressure at home without medication by quitting bad habits is to quit. More and more research is supporting the link between sugar consumption and high blood pressure.

Recent studies have shown that women who drank just one bottle of soda a day had higher blood pressure than those who did not.

Other studies have confirmed that avoiding carbonated drinks lowers blood pressure.

Not only sugar is dangerous, but all refined carbohydrates, such as those found in white flour, are very quickly converted into sugar in the blood and can cause health problems.

Some studies have found that a low-carb diet lowers blood pressure.

In one experiment, the researchers found that people who were on a restricted carbohydrate diet for 6 weeks experienced an improvement in blood pressure.

Bottom line. Refined carbohydrates, especially sugar, can cause high blood pressure. At the same time, a low-carb diet helps to normalize blood pressure. Read more foods on the next page.

11. Eating berries

Berries are products that lower blood pressure, the list of them is quite large and everyone can find something for themselves. Berries contain many useful elements.

Berries contain polyphenols – natural plant elements that have positive effects on human health.

In one experiment, middle-aged people consumed berries for 8 weeks.

The participants in the experiment showed improvements in the state of the cardiovascular system, including blood pressure.

In another experiment, two groups of people with high blood pressure were on a low and high polyphenol diet that included berries, chocolate, fruits, and vegetables.

Those participants who ate foods high in polyphenols reported a reduced risk of heart disease.

Bottom line. Berries are high in polyphenols, which help lower blood pressure and, in general, reduce the risk of cardiovascular disease.

12. Using meditation or deep breathing techniques

Although we have already talked about reducing stress, these two techniques still need to be highlighted as a separate items on the list of how to lower blood pressure without medication at home.

Both meditation and deep breathing activate the parasympathetic nervous system. It slows down the heartbeat and lowers blood pressure.

There is little research to support the blood pressure benefits of various meditation techniques, but there are benefits.

Deep breathing techniques are also effective.

In one experiment, people in one group were asked to take 6 deep breaths; the participants in the second group simply sat for 30 seconds. Those who took deep breaths dropped blood pressure much faster.

Use meditation and deep breathing techniques.

Bottom line. Meditation and deep breathing techniques help activate the parasympathetic nervous system, which helps lower blood pressure. Read more foods that reduce high blood pressure on the next page.

13. Eating foods rich in calcium

People with low calcium intake often have high blood pressure. For them, foods that lower blood pressure is foods rich in calcium.

Calcium supplements offer little benefit. But the diet, which contains large amounts of calcium, helps to normalize blood pressure.

For an adult, the daily intake of calcium in the body is 1000 mg. For women over 50 and for men over 70, the rate should be increased to 1200 mg per day.

Calcium is found not only in dairy products but also in kale and other leafy greens, legumes, sardines, and bean curd.

Bottom line. A diet high in calcium helps to normalize blood pressure. Eat more dairy products, leafy greens, and bean curd.

14. Taking natural food supplements

Now let’s talk a little about how to reduce pressure with folk remedies.

Many natural nutritional supplements can help lower blood pressure. Here are some of them:

  • aged garlic extract. Can effectively deal with high blood pressure, both alone and when used with other methods;
  • berberine. The traditional remedy of Ayurvedic and Chinese medicine. Berberine increases nitric oxide production, which helps lower blood pressure;
  • whey proteins. Research from 2016 confirmed that whey proteins improve blood pressure;
  • fish fat. It has long been known that fish oil strengthens the cardiovascular system, it also has a positive effect on blood pressure;
  • hibiscus. Delicious tea is made from hibiscus flowers. It contains polyphenols and anthocyanins, which are beneficial for the circulatory system.

Bottom line. Some ways to lower blood pressure with folk remedies are very effective to normalize blood pressure without pills.

15. Eating foods rich in magnesium

Above, we talked about magnesium but did not tell which foods lower blood pressure due to the high content of this mineral.

Magnesium is a nutrient that is extremely beneficial for blood vessels.

People rarely suffer from a lack of magnesium in the body, however, it may not be enough.

Some scientists have tried to find out whether a low intake of magnesium affects blood pressure, but there is still no evidence of this.

However, it is recommended that a sufficient amount of magnesium is present in the diet to reduce the risk of high blood pressure.

Magnesium enters the human body along with vegetables, dairy products, beans, chicken, meat, and whole grains.

Bottom line. Magnesium helps regulate blood pressure.

Summing up

Many people in the world have high blood pressure.

In addition to drugs, there are many simple and natural ways to reduce blood pressure without drugs and normalize it with food, exercise, and even folk remedies.

Lowering high blood pressure using the methods described in this article will lower your risk of heart disease.

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