How to lower blood pressure with these 5 natural methods

Studies carried out over the last 10 years have shown that the majority of inhabitants developed countries have higher blood pressure than it should be, and that many of them suffer from hypertension. In fact, millions of people worldwide are struggling with the symptoms of high blood pressure. The prevalence of high blood pressure in adults over the age of 10 years was approximately 40% in the world.

What is pressure blood pressure?

Blood pressure is a combination of systolic pressure and diastolic pressure. Systolic pressure represents the force or pressure of the blood while the heart is beating and diastolic pressure represents the pressure of the blood when the heart is at rest. Systolic pressure is always the first or top measurement in a blood pressure reading. To the extent of 129/40, 129 represents the systolic pressure and 80 diastolic pressure. In the case of prehypertension, the systolic figures are between 50 and 129 and diastolic counts are less than 50.

Blood pressure ranges include:

Figures for stage 1 hypertension range between 130-139 for systolic values ​​and/or 80-89 for diastolic numbers. For stage 2 hypertension, the systolic numbers are 140 or greater and/or the diastolic numbers are 90 or more. Although both numbers are significant, after about 50 years the systolic number is more important. Only 10% of cases of high blood pressure are due to secondary or identifiable causes such as medications or conditions and diseases of other organs.

High blood pressure occurs when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, causing a additional stress on the heart. In the long term, high blood pressure increases the risk of stroke, heart attack and diabetes. Most people don’t even realize they have high blood pressure until serious problems arise.

The consequences of high blood pressure are as follows:

– Arterial lesion

– Aneurysm

– Heart failure
– Blockage or rupture of blood vessels

– Reduced kidney function

– Loss of vision

– Loss of cognitive functions: concentration, memory and learning ability
– Metabolic syndrome: set of metabolic disorders such as hypercholesterolemia, insulinemia, atherosclerosis and increased waist circumference.

Often, increased blood pressure is not accompanied by any symptoms , but warning signs of very high blood pressure can include chest pain, confusion, headache, noise or ringing in the ears, irregular heartbeat, nose bleeds, fatigue or changes in vision.

The causes of high blood pressure are as follows:

– A high-salt diet

– Emotional stress

– Alcohol
– Caffeine

– Smoking
– Obesity

– Inactivity

– Birth control pills

– Heavy metal poisoning

How to monitor your blood pressure

You can monitor your own blood pressure at home using a blood pressure monitor . Be sure to purchase a blood pressure monitor that has been validated and has a cuff that fits properly on your upper arm. Then follow these simple steps:

– Do not exercise, eat, drink caffeinated beverages or smoke in 30 minutes before your blood pressure measurement.

– Remain seated with your back straight and your feet flat On the ground. Follow your monitor’s instructions or ask your doctor about proper use.

– Be sure to check your blood pressure at the same time each day.

– Check your blood pressure two or three times each time you sit down to measure it. Wait one minute between each measurement. Be sure to track your measurements, either by recording them in a journal or using an online tracking tool.

You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some diets can take months to see results. With these tips, some of which revolve around anti-inflammatory foods, you can see results in just one day.

How to Lower Blood Pressure: 5 Natural Ways

So, what are the natural methods to lower blood pressure? There are foods that lower blood pressure, as well as blood pressure lowering supplements and lifestyle changes you can make. These home remedies for high blood pressure are quite easy to incorporate into your life. By slowly making these changes to your daily habits, you can create new, healthier routines and better health.

1. Eat a Mediterranean-style diet

Thanks to foods such as olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, seafood and oils rich in omega-3. A grain-free or low-grain Mediterranean diet that is naturally rich in omega-3s is ideal. Olive oil, flax seeds, wild fish (especially salmon), and many fruits and vegetables are some of the most important foods in your Mediterranean diet that will help lower your blood pressure naturally.

2. Start taking a fish oil supplement (1 to 2 10 mg per day)

One One of the main causes of high blood pressure is the inflammation of the arteries over time. Successive studies have shown that the consumption of fish oil, which is rich in omega-3 fatty acids of the EPA and DHA type, reduces inflammation in the body. So, take a dose of high quality fish oil of 1 10 milligrams each daily with your meals is one of the best natural ways to lower blood pressure.

3. Use magnesium to loosen things up (500mg before bed)

Magnesium is great because it helps relax your blood vessels and can have an immediate impact on naturally lowering blood pressure (and many people are deficient in magnesium). So, should you take magnesium supplements? Yes, and 500 milligrams a day is a good dose to start treating your blood pressure issues.

4. Increase your potassium levels

Essential element, potassium and potassium-rich foods like avocado and melon, helps counteract the effects of sodium and prevent high blood pressure . Coconut water and bananas are some of the best potassium-rich foods. Coconut water is a great choice if you want to drink something a little sweet throughout the day. Another delicious way to overcome potentially low potassium levels and naturally lower your blood pressure is to use coconut water as the liquid base for your morning superfood smoothie. Interestingly, potassium supplements are generally not as effective as simply consuming potassium-rich foods. It is best not to take a high dose potassium supplement unless directed by a doctor.

5. Maintain balance with CoQ10

Coenzyme Q10, better known as CoQ10, is an antioxidant essential for heart health. It is crucial if you have ever taken medication for blood pressure or, in particular, for cholesterol. Two to three hundred milligrams of Coenzyme Q10 a day is an excellent natural remedy for high blood pressure.

Best foods for a high blood pressure diet

One of the best things you can do to lower your blood pressure blood pressure is to follow a healthy diet against hypertension. Read on to learn more about foods that are good for high blood pressure.

– High fiber foods: Unprocessed foods high in fiber, such as vegetables, fruits and seeds, should form the basis of any healthy diet. If you’re wondering how to stabilize your blood pressure, eating foods high in healthy fiber can definitely help.

– Foods low in sodium: Excess salt intake raises blood pressure. Limit your consumption to a maximum of 1 500-2 000 mg per day.

– Potassium-rich foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados, and bananas.

– Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild-caught salmon fish, chia and flax seeds to reduce inflammation.

8 foods that lower blood pressure

1. Dark chocolate:

Look for dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

2. Garlic:

Garlic and garlic supplements can help lower blood pressure and relax smooth muscle. Research into the health benefits of garlic is increasingly revealing miraculous effects. Among them, garlic seems to help thin the blood, prevent clogging of blood vessels, and therefore reduce blood pressure.

3. Spinach:

Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.

4. Sunflower seeds:

Rich in potassium, magnesium and healthy vegetable fats, sunflower seeds can help lower cholesterol levels, open blood vessels and promote pressure. healthy arterial blood.

5. Bananas:

Bananas contain loads of potassium and fiber.

6. Tomatoes:

Tomatoes are loaded with calcium, potassium, vitamins A, C and E and lycopene. The compounds contained in tomatoes can reduce the accumulation of cholesterol in blood vessels and fight the development of hypertension in various ways. Lycopene, one of the most useful compounds in tomatoes, is activated by heat. So add tomatoes to your next chili or stew.

7. Broccoli:

It has been discovered that broccoli has a whole series health benefits, including high amounts of potassium and chromium which help regulate blood sugar and weight, both linked to high blood pressure.

8 . Melon:

Melon is rich in potassium. Cantaloupe and watermelon are particularly rich sources.

Foods to avoid for blood pressure

– Foods high in sodium: Sodium increases blood pressure; avoid processed foods, pickles, olives, or canned foods high in sodium.

– Trans fats and omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.

– Sugar: High sugar intake is linked to high blood pressure.

– Caffeine: A too much caffeine can cause an increase in blood pressure.

– Alcohol: Narrows the arteries and can increase blood pressure.

Tips on lifestyle to lower blood pressure

Are you wondering how to lower blood pressure in addition to changing your diet? Reducing stress can lower blood pressure. Other natural ways to lower blood pressure include better sleep, more free time and fun, the surrounding of supportive friends, and daily exercise.

The Regular exercise and diet play an important role in the development (or not) of hypertension. Stress is also one of the most harmful components of the Western way of life. Stress management involves relaxation techniques such as deep breathing, yoga, journaling or art therapy.

You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imaginary events have as much physiological effect as real events. It is also the basis of post-traumatic stress disorder (PTSD), the improvement of the performance of businessmen and the gains of Olympic athletes through visualization.

The best preventive measure against high blood pressure? A healthy lifestyle. It’s common sense, really.

Essential Oils for Blood Pressure

Another one of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress, and decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage, and frankincense.

Try these tips to lower your blood pressure: Diet changes food, anti-stress products, exercise or essential oils

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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