How to lower blood pressure

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How to lower blood pressure

The ideal blood pressure is 120/80 mm Hg. Only a 140/90 mm Hg result means that you have hypertension. However, not always high blood pressure means that we are doomed to medication. Home remedies for hypertension will help lower blood pressure effectively. It is also worth to use them prophylactically, even if your pressure is normal.

Importantly, with higher hypertension drug treatment is necessary, so regularly measure your blood pressure and if you fail to lower it by changing your lifestyle and diet, consult a doctor.

Blood pressure lowering guide
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Home methods for reducing pressure

  1. Walks. This simple exercise helps the heart use oxygen more efficiently, so it doesn’t have to work so hard to pump blood. Initially, up to 30 minutes a day is enough. Later, you can extend the distance, increase the pace, and even apply a load. To further support your heart, take a 5-minute break during your walk and take a few deep breaths. Deep and calm breaths will reduce stress hormone levels, and thus lower blood pressure.
  2. Salt elimination. People with hypertension should especially pay attention to salt in the diet. A person struggling with high blood pressure should not consume more than half a teaspoon of salt a day. You should also be careful of processed foods (e.g. canned goods, sausages) and unhealthy snacks containing a lot of salt (e.g. chips or crackers).
  3. Opt out of bad habits. Smoking, drinking alcohol and coffee significantly increases blood pressure. Nicotine makes the heart pump more blood than it needs. However, alcohol only in small amounts (a glass of wine, a small beer) reduces hypertension. Coffee should be replaced with its decaf counterpart.
  4. Eat dark chocolate! Dark chocolate contains flavonols, which prevent the blood vessels from contracting and make them more elastic. Therefore, dark chocolate not only lowers blood pressure, but also prevents atherosclerosis. It’s best to consume about 60 grams of dark chocolate per day (with a minimum of 70% cocoa).
  5. Enrich the diet with sea fish. To effectively lower blood pressure, it is worth eating fish. Add to your diet: tuna, herring, trout, salmon, cod, mackerel, sardines and halibut. These fish contain omega-3 fatty acids that thin the blood, thereby lowering blood pressure.
  6. Remember to take potassium. Potassium lowers blood pressure, and it is extremely low in the daily diet. To increase the amount of potassium supplied, the diet of a sick person should not lack: bananas, tomatoes, broccoli, potatoes, peas, dried plums or raisins. You should also think about proper supplementation.
  7. Losing weight It has been proven that it is enough to lose 5% of your body weight to effectively reduce pressure. Shedding 10% gives spectacular effects and reduces the risk of e.g. atrial fibrillation. If you want to take care of your heart and circulatory system, control your weight. Doctors do not recommend restrictive diets, often followed by a yo-yo effect. It is best to lose weight slowly, but sensibly.

 

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