Wellness

Hypertension: 5 natural and simple solutions to lower your blood pressure

Maintaining his blood pressure around 130/80 mm Hg instead of 140/90 mm Hg would be ideal. Indeed, a study carried out by a team from the University of Utah Health and published in the journal Circulation showed that maintaining this threshold would prevent cardiovascular disease and maintain better health.

There are drugs that help lower blood pressure, but they are not free of side effects, especially since another study published in the American Journal of Preventive Medicine found that lowering blood pressure below 110 mmHg can cause severe falls and fainting in some patients.

There are 5 ways to naturally lower blood pressure. Indeed, a simple lifestyle change can be an important part of preventing and treating hypertension.

  • Exercise regularly
  • Regularly doing exercises such as brisk walking, endurance exercises such as cardio or even resistance exercise such as weight training facilitates the circulation of oxygen and helps the heart to provide less effort to pump blood. A study published in the British Journal of Sports Medicine showed that exercise promotes a consistent, albeit modest, reduction in systolic blood pressure in people with hypertension.

    It is advisable to do an average of 20 to 30 minutes of cardio a day if possible to maintain a good level of blood pressure. Then try to take on new challenges by trying to increase your speed or distance a little.

    In addition to physical exercises, meditation activities such as yoga or tai chi help to better control breathing and thus better fight against stress. Indeed, stress increases the heart rate, which will narrow the blood vessels and promote high blood pressure. A few minutes of breathing exercises a day will help you relax and sleep better.

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  • Consume foods rich in potassium
  • Foods rich in potassium have a positive effect in lowering blood pressure. With sufficient intake of this nutrient, the kidneys will excrete more sodium through urination, which helps lower blood pressure.

    Preferred sources of potassium include bananas, potatoes, dried fruits, beans, fish, flax seeds, garlic, avocado and sweet potatoes. Following this logic, it is recommended to reduce sodium intake and not exceed 1500 mg per day to maintain good health.

  • Eat dark chocolate
  • An Australian study published in 2010 shows that dark chocolate would help lower blood pressure. Cocoa, rich in flavonoids, promotes the relaxation of blood vessels and stimulates blood circulation.

    Consuming a small square of dark chocolate, preferably between 60 and 70% cocoa and even more, around 6 g, per day, could thus help lower your blood pressure without drugs. Beware of excess, there are other ways to lower your blood pressure, the consumption of chocolate should not be your only recourse.

  • Drink some alcohol (advice valid only for women)
  • Alcohol abuse is clearly harmful to health, but moderate consumption could have the opposite effect in women. This is revealed by a study from Boston’s Brigham and Women’s Hospital which shows that light to moderate alcohol consumption, that is to say one drink or less per day, reduces the risk of hypertension in women, but increases this risk in men.

  • Drink beet juice
  • According to a study published in the Journal of the American College of Cardiology-Heart Failure and carried out by the Wake Forest Baptist in Winston-Salem, North Carolina (USA), drinking a glass of beetroot juice a day would improve endurance and lower blood pressure.

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    Another study published in 2018 in the scientific journal Journal of Cardiac Failure also found that the consumption of beetroot juice was linked to a significant increase in exercise duration, maximum power and oxygen uptake. during exercise.

    Sources:
    Karin Ried: Does chocolate reduce blood pressure? A meta-analysis. BMC Medicine
    Howard D. Sesso. Alcohol Consumption and the Risk of Hypertension in Women and Men. Hypertension. 2008;51:1080–1087
    Coggan AR: Dietary Nitrate Increases VO2peak and Performance but Does Not Alter Ventilation or Efficiency in Patients With Heart Failure With Reduced Ejection Fraction. J Card Fail

    [HighProtein-Foods.com]

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