8 keys to lower blood pressure naturally

In recent years, interest in methods to lower blood pressure has grown naturally. While it is important to follow medical recommendations, there are those who have managed to control this problem with some changes in lifestyle.

High blood pressure levels can lead to a condition called hypertension. This chronic disease has become very common in the population and represents an important risk factor for serious cardiovascular diseases such as myocardial infarction, cerebral stroke, etc.

Fortunately, its timely detection reduces the risk of complications and allows to launch a complete plan to restore its levels to normal values. Below we share in detail 8 recommendations. Put them into practice!

Keys to lowering blood pressure naturally

The treatment for the increase in blood pressure may vary depending on the severity of the problem, or on the patient's age and current health status. However, at a general level, There are several methods to lower stress naturally, especially when it is a mild case. Take note!

1. Do regular physical exercise

Physical exercise is one of the best natural treatments to lower blood pressure. Simply practice at least 150 minutes a week.

Physical exercise is one of the best habits to strengthen the heart and reduce pressure. Its regular practice makes more efficient the pumping of blood, which Significantly decreases blood pressure problems. In fact, it is estimated that 150 minutes of moderate exercise a week is enough to improve heart health.

2. Reduce sodium consumption

Excessive consumption of sodium has been linked to an increased risk of high blood pressure and heart disease. Although more evidence is needed to determine how much sodium affects this problem, a General level is recommended to limit your consumption.

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3. Lose weight to lower blood pressure naturally

Overweight and obese patients can lower blood pressure naturally just by losing weight. Excess weight has a close link with problems such as hypertension, diabetes and cardiovascular diseases. In addition, it can also cause sleep apnea, which further increases the pressure.

4. Manage stress

Different relaxation techniques can be applied to manage stress. Do not overlook that this state of mind affects blood pressure.

Patients who are continuously subjected to stress situations are more at risk of suffering blood pressure problems. Chronic stress puts the organism in a state of struggle or flight, which On a physical level it manifests itself in a higher heart rate and constricted blood vessels.

Therefore, it is essential learn to correctly handle stress situations, applying relaxation techniques such as breathing exercises, therapeutic massage, aromatherapy, yoga, etc.

5. Avoid alcohol consumption

Excessive intake of alcoholic beverages can affect blood pressure. In fact, Alcohol is related to 16% of all cases of high blood pressure in the world. In addition, this type of drinks can reduce the effectiveness of medications for hypertension.

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6. Quit smoking to lower blood pressure naturally

There are many reasons to stop smoking as soon as possible. One of the most important has to do with cardiovascular health. Although many smokers overlook it, Cigarette toxins deteriorate blood vessels and affect blood pressure.

Leaving cigarettes contributes greatly to the decrease in blood pressure. Likewise, lowers the risk of other associated diseases such as heart attack or heart failure. In general, avoiding this bad habit ensures a better quality of life.

7. Eat foods rich in potassium

Foods that provide potassium are beneficial in case of surges. Its consumption helps the body to get rid of excess sodium.

Foods rich in potassium are beneficial for lowering blood pressure naturally. This essential mineral helps the body to get rid of excess sodium and it reduces the pressure on the blood vessels. Some healthy options are:

  • Vegetables, especially green leafy vegetables, tomatoes, potatoes and sweet potatoes.
  • Fruits, including melons, bananas, avocados, oranges and apricots.
  • Fatty fish, such as salmon and tuna.
  • Nuts and seeds.
  • Vegetables.

8. Limit caffeine intake

Caffeine can cause a short-term increase in blood pressure. For this reason, it is advisable to limit your intake when the values ​​are above normal. However, it should be clarified that there is not yet enough evidence to determine the effects of this substance on blood pressure.

Do your blood pressure levels exceed what is considered normal? Follow these recommendations to facilitate control without the need for medication. Of course, keep a continuous medical check to monitor how the problem evolves.