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Ten ways to lower high blood pressure without medication – Heilpraxis



Lower high blood pressure naturally

Blood pressure levels that are too high can often be lowered naturally without the use of medication. professionals of Mayo Clinic in the United States explain what must be taken into account for this.

A healthy lifestyle can lower blood pressure

Many people take medication while under high blood pressure Suffer. A healthy lifestyle However, it also plays an important role in the fight against high blood pressure

Adhering to a healthy lifestyle can completely prevent, delay or reduce the need for drug treatment, Mayo Clinic experts point out in a recent issue. Press release. They present ten approaches that can have a decisive influence.

1. Lose weight

As weight increases, blood pressure often increases as well. In addition, obesity can increase breathing pauses during sleep (known as sleep apnea). Sleep Apnea is known to increase blood pressure. Therefore, it makes sense to lose weight, according to the team.

Weight loss is one of the most effective lifestyle changes for lowering blood pressure. Especially at Overweight and obesity, even a small weight loss is often associated with a significant reduction in blood pressure.

It is also important to pay attention to your own waistline, as too much fat around the waist increases the risk of high blood pressure. The following applies: If the men’s waist circumference is greater than 102 centimeters amounts, these are threatened. For women, on the other hand, the value is higher than 89 centimetersaccording to experts.

2. Regular physical activity

If you exercise regularly, this alone can reduce high blood pressure by approximately five to eight mm Hg reduce. Regular activity and movement are then necessary so that blood pressure does not rise.

Experts advise you to at least 30 minutes every day be moderately physically active. Movement can also prevent blood pressure from rising high blood pressure (hypertension) and if high blood pressure is already present, regular exercise can bring blood pressure down below safe levels.

According to experts, there is high intensity interval training Where endurance sports like jogging or cycling. Strength training can also help lower blood pressure. A suitable training program can be developed during a medical consultation.

3. Eat healthy

When your diet is high in whole grains, fruits, vegetables and low-fat dairy products, but low in saturated fat and cholesterol, experts say it can lower high blood pressure. up to eleven mm Hg reduce.

It is also possible thanks to potassium the effects of Salt (Sodium) to moderate blood pressure. For potassium intake, foods such as fruits and vegetables are preferable to dietary supplements.

By consuming 3,500 to 5,000 mg of potassium per day, it is possible to lower blood pressure four to five mm Hg to lower. Consulting a doctor can help determine exactly how much potassium to consume.

4. Reduce salt intake

Sodium affects blood pressure differently from person to person. In general, it is advisable to reduce sodium intake to 2,300 milligrams (mg) per day or less. However, according to experts, a lower sodium intake (1,500 mg per day or less) is ideal for most adult humans.

Even a small reduction in sodium intake can improve heart health and significantly lower blood pressure. In order to reduce your own salt intake, it makes sense to pay attention to food labels first.

It also makes sense to eat fewer processed foods since most of the sodium is added during processing. When you cook yourself, you have better control over the amount of sodium. No additional salt should be added to meals and instead herbs or spices Experts recommend using it for seasoning.

5. Less alcohol

Drinking less alcohol can lower blood pressure. On the other hand, increased alcohol consumption often raises blood pressure by several points, experts warn. If people drink a lot of alcohol, it can also Reduce the effectiveness of blood pressure medications.

6. Quit smoking

Smoking increases blood pressure. Therefore, quitting smoking can lower blood pressure. Moreover, it also reduces the risk of heart disease and at the same time improves general healthwith a longer life expectancy can be connected.

7. Make sure you get enough sleep

If people for a period of Several weeks the night sleep less than six hours, this can promote the development of high blood pressure, experts say. Anyone who has frequent sleep problems should therefore medical aid Looking for.

Certain measures can independently improve sleep. For example, experts recommend going to bed and waking up at the same time every day. If possible, these times should not differ between weekends and weekdays.

Your own place to sleep should cool, calm and dark be. One hour before going to bed, avoid bright light, especially light television or computer screens. You should also do something as relaxing as possible during this time.

8. Reduce stress

Long-term (chronic) emotional stress may contribute to high blood pressure. However, more research is needed to determine whether stress reduction techniques also lower blood pressure.

To reduce stress, focus on problems that you can solve or control yourself. Stressors should be avoided as much as possible and self-care should be taken time to relax take, for example through pleasurable activities or hobbies, experts advise. Gratitude to others can also help reduce stress.

9. Monitor Blood Pressure

the home blood pressure monitoring can ensure that medication and lifestyle changes are effective. Home-use blood pressure monitors are widespread and available without a prescription, but experts recommend a medical consultation at least once before using them at home.

10. Look for support

the Support from family and friends is important for good health and also for controlling blood pressure. If you need additional help, experts recommend contacting a support group look for. (as)

Author and source information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


  • Mayo Clinic: 10 Ways to Control High Blood Pressure Without Medication (published 7/12/2022), Mayo Clinic

Important Note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.

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