How to naturally lower your blood pressure?

Every third Pole suffers from arterial hypertension – according to the data of the National Health Fund. Ailments can be caused by many factors: genetic conditions, environmental factors, past diseases, lifestyle. High blood pressure, if left untreated, increases the risk of heart attacks and strokes. See natural ways to lower it.

The optimal pressure is 120/80 mm Hg. Hypertension is defined as systolic blood pressure above 140 mmHg, and diastolic blood pressure above 90 mmHg. The most common symptoms of this ailment are dizziness, sleep disturbances, fatigue, nervousness, pounding heart, shortness of breath and nosebleeds. If you notice such symptoms, you should see a doctor immediately. It is also worth checking the pressure on an ongoing basis using professional medical equipment.

At home, the Smart Cardio Sanity upper arm blood pressure monitor will be perfect. It allows you to quickly check the pressure level and additionally has the option of arrhythmia detection.

Note that your doctor may prescribe blood pressure lowering pills. However, all the rest is up to us. It is also worth reaching for non-pharmacological methods of fighting the disease – first of all, changing the lifestyle. Changing old habits into healthier ones will greatly contribute to the better functioning of the body and the normalization of blood pressure.

If you want to consult your health problems with your family doctor, make an appointment for the National Health Fund without leaving your home. As part of the online consultation, the doctor will clarify any doubts without going to the clinic.

First of all, you need to eat a diet rich in vitamins and minerals. The menu should include vegetables and fruits containing potassium, which regulates blood pressure. We find it in bananas, watermelons, beets, tomatoes, sweet potatoes, spinach and beans.

Potassium can lower systolic blood pressure by up to 5 mm Hg, and diastolic blood pressure by up to 4 mm Hg. You should also limit the consumption of coffee and salt. You need to eat foods rich in magnesium (e.g. it regulates the blood clotting process, contributes to the proper functioning of the heart). It is important to take care of the right dose of vitamin C – its lack may result in narrowing of the blood vessels. For hypertensive people, we recommend tea prepared from hawthorn fruit, which has a beneficial effect on the circulatory system. You can also drink Herbal and Grain Coffee with hawthorn and sloe, which help lower blood pressure.

A source of potassium and magnesium is also a red beet supplement in capsules, available from Medonet Market. It is also worth introducing pomegranate juice to your diet, e.g. 100% Natjun pomegranate juice, which you can now buy at a promotional price on Medonet Market. You can also try natural dietary supplements such as: Elixir for pressure with garlic, hawthorn, lemon balm and olive leaf or Elixir of mistletoe with blood pressure regulating effects.

You should also remember about proper hydration of the body and drink 1,5 to 2 liters of water a day. Red meat should be replaced with fish (salmon, mackerel), which contain healthy omega-3 fats. You should limit the consumption of cheese, dairy products and various types of fatty meats. People suffering from hypertension should forget about stimulants: cigarettes and alcohol. It is recommended to drink herbal teas that dilate blood vessels and improve the work of the heart, e.g. borage herb tea.

People struggling with hypertension should move a lot. It is worth mobilizing yourself to physical activity and start practicing sports. It is best to choose aerobic exercises, i.e. oxygenating exercises. Jogging is a good choice. It is enough to run three times a week for 30 minutes. Of course, the pace and duration of training should be adjusted to your abilities. For starters, you can choose to walk or jog. In order to avoid injuries, you should equip yourself with comfortable running shoes with a sufficiently thick sole – they will ensure comfort during training. If we are struggling with pressure surges, consult the planned activity with a doctor who will suggest what to pay special attention to.

1. To take care of your circulatory system, reach for Aronia + for blood pressure.

Nordic walking is a good solution. Just like in the case of running, it allows you to improve your condition, lose unnecessary kilograms and reduce blood pressure. You should equip yourself with poles and special shoes intended for this sport, and then systematically go on longer trips. At the beginning, however, 30 minutes of leisurely walking a day is enough.

To support the cardiovascular system, we recommend For circulation – a herbal set consisting of dietary supplements in capsules and in the form of tea.

People with hypertension are also recommended yoga, which has a positive effect on the entire body. It not only improves body posture, but also increases immunity, helps to get rid of stress, improves mood and body flexibility. Additionally, it regulates blood pressure. It is enough to get a mat and you can do yoga at home.

The editorial board recommends:

1. Hypertension – Causes, Symptoms and Treatment. How to take a measurement?
2. Pressure surges – causes. What to do in the event of a sudden pressure surge? [WE EXPLAIN]
3. Home remedies to reduce pressure