7 Ways To Lower High Blood Pressure Naturally

Controlling blood pressure without remedy is possible with the practice of some habits such as practicing physical activity 5 times a week, losing weight and reducing the amount of salt in the diet.

These attitudes are essential to prevent prehypertension from becoming hypertension, and can also be advised by the physician to try to control blood pressure before starting drug treatment, for a period of 3 to 6 months, if the pressure is below 160 x 100 mmHg.

In the case of having already started treatment with medication, it should not be interrupted, however, these lifestyle changes are also very important for the treatment to control the pressure correctly, allowing even the reduction of medication doses.

The main attitudes that help to control the pressure naturally and are proven are:

1. Lose weight

Losing weight and controlling weight is very important, since there is a direct relationship between weight and pressure, which is normal to increase in people who are overweight.

In addition to reducing the percentage of body fat, it is also very important to reduce the size of the abdominal circumference, since abdominal fat represents a great risk for cardiovascular diseases such as heart attacks, stroke, among others. 

The ideal weight should correspond to the body mass index between 18.5 and 24.9 mg/kg2, which means that the person has the ideal amount of weight for his height. Get a better understanding of what this calculation is about and learn if you are overweight in what it is and how to calculate BMI. 

Abdominal circumference, measured with a tape measure at the level of the navel should be below 88 cm in women and 102 cm in men, as this indicates that the fat accumulated at the abdominal level is the safe amount for health.

2. Adopt a DASH style diet

The DASH style diet proposes a diet rich in fruits, vegetables, whole grains and milk derivatives such as natural yogurt and white cheeses, is low in fats, sugars and red meat, which favors weight loss and blood pressure control.

It is also important to avoid the consumption of canned, preserved or frozen foods ready for consumption, as they contain excess sodium and preservatives that lead to increased blood pressure and should be avoided.

In addition to this, it is important to drink 1.5 to 2 liters of water a day to keep the body hydrated, balanced and allow the proper functioning of the organs. See what this diet consists of. 

3. Consume less than 5 g of salt per day

It is very important to control salt intake so that less than 5 g of salt is ingested per day, which corresponds to 1 level teaspoon, and is equivalent to 2 g of sodium.

To this end, it is necessary to observe and calculate on food packaging the amount of salt present, in addition to avoiding using salt to season food, preferring the use of spices such as cumin, garlic, onion, parsley, pepper, oregano, basil or bay leaves, for example. 

The change of eating habits can reduce up to 10 mmHg of blood pressure, being an optimal ally to avoid the use of medications or to increase the dose of the remedy already taken.

4. Practice exercises 5 times a week

Practicing physical activity for 30 minutes to 1 hour a day, 5 times a week, is essential to help control the pressure, reducing it by 7 to 10mmHg, this helps to avoid the use of medications in the future or to reduce the dose of medications.

This occurs because exercise improves blood circulation through the blood vessels, and helps the heart function properly, as well as helping to control the levels of hormones that increase blood pressure such as adrenaline and cortisol.

Some excellent options are walking, running, cycling, swimming or dancing. Ideally, you should also associate anaerobic exercise with some weight, 2 times a week, preferably with guidance preferably from a trainer.

5. Quit smoking

Smoking causes injury and compromises the function of blood vessels, as well as constricts their walls, leading to increased pressure, in addition to being a major risk factor for various cardiovascular, inflammatory and cancer diseases.

Smoking is not only related to increased blood pressure, but in many cases it can even nullify the effect of medications in those who already do the treatment.

In addition to this, it is important that the habit of consuming alcoholic beverages be controlled, since it is also a cause of increased blood pressure. Therefore, its consumption should be moderate, not exceeding the amount of 30 grams of alcohol per day, which is equivalent to 2 cans of beer, 2 glasses of wine or 1 shot of whiskey.

6. Ingest more foods with potassium and magnesium

Replenishment of these minerals, preferably through food, although not absolutely proven, seems to be associated with better blood pressure control, as they are important for metabolism, mainly for the nervous system, blood vessels and heart muscles.

The daily magnesium recommendation is up to 400 mg in men and 300 mg in women and the potassium recommendation is about 4.7 grams per day, which is usually obtained through food rich in vegetables and seeds. Check which foods are rich in magnesium and potassium.

7. Decrease stress

Anxiety and stress increase levels of hormones such as adrenaline and cortisol, which speed up the heartbeat and constrict vessels, increasing blood pressure.

The persistence of this situation can increasingly increase the pressure, making treatment more difficult and increasing the risk of cardiovascular diseases such as heart attack and stroke.

To combat stress, it is recommended to practice physical activity, activities such as meditation and yoga, in addition to stimulating travel and social gatherings, for example, which help to regulate feelings and control hormone levels in the body. In intense cases, it is also recommended to seek professional help, through psychotherapy and psychiatry consultations.