How to lower blood pressure naturally?
If you suffer from high blood pressure, you probably know that it comes with health risks. Indeed, too high blood pressure can lead to heart disease or strokes.
There are medications designed for high blood pressure issues, but did you know that you can also help lower your blood pressure naturally? Follow our advice to quickly regain a healthy blood pressure.
1. What is high blood pressure?
Your blood pressure depends on the amount of blood your heart pumps and the resistance to blood flow in the arteries. The narrower your arteries, the higher your blood pressure.
Blood pressure below 120/80 mm Hg is considered normal. A blood pressure of 130/80 mm Hg or higher is considered high.
2. What are the risks of hypertension?
In most cases, the damage caused by high blood pressure occurs over time. If it is not detected, or not controlled, high blood pressure can lead to:
- Heart attack or arrest
- kidney disease
- Vision loss
- And many other serious health risks
Whether or not your doctor has prescribed medication to lower your blood pressure, there are still plenty of natural tricks that will help you control your hypertension:
- Exercise more: People who practice sport regularly are better protected against high blood pressure. Physical exercise eliminates fats and toxins. You will reduce the risk of hypertension by 46% by moving regularly.
- Lose weight if you have a few extra pounds: If you lose at least 3 kilos, you will lower your tension and you will reduce the risk of becoming too tense by 46%! Having a healthy weight is therefore a good solution to help you feel better.
- quit smoking: Needless to say, cigarettes are not good for health in general, but also for hypertension. If you have such a health problem, quickly quit smoking cigarettes.
- Reduce your alcohol and caffeine intake: When you have hypertension, it is very important to avoid salt. This therefore means eating as little as possible foods with a high sodium content such as cheese or cold cuts. This will avoid the risk of arterial pressure.
- Pay attention to the amount of salt you consume: When you have hypertension, it is very important to avoid salt. This therefore means eating as little as possible foods with a high sodium content such as cheese or cold cuts. This will avoid the risk of arterial pressure.
- Learn to control your stress: Relaxation is a good way to lower blood pressure. Relaxing is a gesture of relaxation that will do a lot of good for your heart and your tension. Breathe, rest and remove all forms of stress.
4. Foods to lower blood pressure
A good diet is the basis for strong health. However, if you have high blood pressure, there are certain foods that can help you control it and even lower it!
- BroccoliRich in potassium, calcium and magnesium, all of which are minerals that help lower blood pressure, broccoli also contains flavonoids that help protect your heart.
- garlic: Garlic is known for its ability to lower blood pressure. If you are not a fan of its strong taste, you can opt for garlic in a capsule.
- Yogurt: Researchers have established that eating yogurt on a regular basis can reduce the risk of suffering from hypertension by more than 30%. Choose plain, fat-free yogurt and add fresh fruit.
- dark chocolate: As it is rich in flavonoids as well as magnesium and potassium, dark chocolate containing a minimum of 60% cocoa can help you lower your blood pressure. In moderation, of course!
- The banana: Like broccoli and cocoa, bananas are loaded with potassium, magnesium and calcium. Make it your snack of choice to also benefit from its fiber and antioxidants.
- Fish: Eating oily fish at least twice a week will protect your cardiovascular health thanks to its omega-3.
Potassium also lowers blood pressure so eat plenty of fruits and vegetables.
5. Relaxation to lower blood pressure quickly
Stress hormones increase renin, a kidney enzyme linked to high blood pressure. To reduce your stress level, and thus lower your blood pressure, get into the habit of starting and ending your days with a little relaxation, meditation or yoga session.
More simply, you could do small deep breathing exercises, morning and evening, for 5 or 10 minutes.
6. Plants lower blood pressure
Several herbs can contribute to better arterial health. Available in herbal tea, tincture or capsule form, it will be wise to discuss this with your doctor to ensure that the herb will not cause interaction problems.
- Dandelion: Dandelion leaf, in addition to being rich in potassium, has diuretic properties that can help lower your blood pressure.
- passion flower: its vasorelaxant properties are combined with anxiolytic and antihypertensive effects. – Yarrow: this plant is traditionally used to help reduce blood pressure.
- Rosemary: thanks to its antioxidant properties, rosemary can slow arteriosclerosis, one of the risks associated with hypertension.
7. Olive leaf tea for high blood pressure
The olive tree is another plant used in herbalism to lower blood pressure. To make a herbal tea, you will need:
- A cup of water
- 20 olive leaves
- Honey, to taste
Boil the leaves in the cup of water, until the liquid has reduced by half. Filter, and add a little honey if you wish. Drink in a cup morning and evening, during a cure of 3 weeks.
8. Hawthorn tea for high blood pressure
Because it can relieve heart palpitations as well as hot flashes related to hypertension, hawthorn will be a good ally in your fight against hypertension.
To make an herbal tea, just infuse 1 teaspoon of hawthorn flowers in a cup of boiling water for about ten minutes.
9. Essential oils to lower blood pressure
Many of us use essential oils to relax. But those who suffer from hypertension could benefit from the hypotensive effect of certain oils:
- Bergamot essential oil: known for its ability to improve mood, bergamot essential oil can also be used inhaled to lower blood pressure.
- Clary sage essential oil: This essential oil is recognized for its ability to reduce systolic and diastolic blood pressure, as well as reduce respiratory rate.
- Lavender essential oil: In addition to its relaxing properties, lavender essential oil can help lower blood pressure and slow heart rate. In addition, it can improve the quality of sleep and relieve pain.
10. Tylenol or Advil if you have high blood pressure?
If you suffer from hypertension it is very important to be careful if you take anti-inflammatories. We often think of the advil but if you take other types of ibuprofen you risk worsening your situation so it is absolutely necessary to avoid its use in case of high blood pressure.
On the contrary, acetaminophen such as tylenol, for example, is not a problem for those who have hypertension. Indeed, acetaminophen does not cause an increase in blood pressure as is the case with ibuprofen.