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Hypertension is a scourge of developed societies. In Poland, every third adult has them. If left untreated, it can lead to retinopathy, heart attack, kidney damage and even stroke in the advanced stage. There are a number of medications available on the market to help lower blood pressure, but after starting their use, it is difficult to stop the treatment. Instead, try natural ways to lower your blood pressure first.
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1/ 8 Lose weight
It has been proven that it is enough to lose 5 percent. your body weight to lower blood pressure effectively. Dropping 10 percent gives spectacular effects and lowers the risk of, for example, atrial fibrillation. If you want to take care of your heart and circulatory system, get under control of your weight. Doctors do not recommend restrictive diets, often followed by a yo-yo effect. It’s best to lose weight slowly but reasonably. For starters, avoid processed foods, sweets, and limit alcohol. Try to eat more vegetables, fruits, whole grains and protein.
2/ 8 Cut down on salt
Table salt is nothing but sodium chloride. An excess of salt, in turn, causes an increase in blood pressure. It is recommended that you do not consume more than 3 g of sodium per day, which means it is safe to eat 6 g of salt. It’s about a teaspoon. Remember that in addition to salt, which you add to your dishes, you also consume the salt contained in ready-made products.
3/ 8 Cut down on alcohol
The American cardiologist, Dr. R. Todd Hurst, advises that alcohol consumption should be kept to a minimum. Why? Scientists from the American College of Cardiology have proven that people who drink 7-13 portions of alcohol during the week have 53 percent. higher risk of developing hypertension. In respondents who drank more than 14 drinks a week, the probability of developing symptoms of this disease was even higher – it was 69%! According to the cardiologist, we should not drink more than one unit of alcohol a day. This is the equivalent of one glass of wine, one small beer or a glass of vodka (50 ml).
4/ 8 Fight your stress
People under long-term stress have higher blood pressure. Stress produces hormones in the body that constrict blood vessels, increase the heart rate and raise blood pressure. Unfortunately, while short-term stress can be mobilizing, living in constant tension puts a lot of strain on the heart. Regular walks, exercise and a good dose of sleep can help reduce stress. But in fact, each of us has to find our own way to relieve tension and soothe our nerves.
5/ 8 Eat bananas
Bananas are a fantastic source of potassium. This element has a beneficial effect on the work of the nervous system and heart. Increasing its consumption also lowers blood pressure. How? Potassium keeps the vessels relaxed and the heart pumping blood more slowly and sparingly. This lowers your blood pressure. Good sources of potassium, in addition to bananas, are tomatoes, beans, potatoes, wheat bran.
6/ 8 Remember your diet
Changing your eating habits has a huge impact on your blood pressure. Several diets have been developed to help reduce them. One of them is the DASH diet based on a large amount of vegetables and protein obtained from low-fat sources. It is not without reason that the DASH diet has been at the forefront of the healthiest diets for several years. It was created for patients suffering from hypertension, but its principles are so simple that it can be used by anyone who cares to eat healthier.
7/ 8 Start moving
Not all sports activities are suitable for people with hypertension. Isometric exercises, such as weightlifting, are not recommended because they increase blood pressure. On the other hand, aerobic exercise (swimming, cycling, running) is proven effective in the fight against hypertension. Start slowly, with 5-10 minutes of activity a day. Over time, your condition will improve and you will be able to do longer workouts. Doctors recommend that you spend at least 2,5 hours a week for exercise.
8/ 8 Quit smoking
After smoking a cigarette, blood pressure rises. But the effects of smoking are long-term. The American Heart Association reports that both active and passive smoking increase the risk of plaque build-up in the veins. According to the researchers, smoking five cigarettes a day is enough to halve the likelihood of a heart attack or stroke.