Hypertension is one of the most common ailments in the world. Most people with high blood pressure need to undergo drug therapy. However, several alternative remedies are known to cure hypertension. The same methods are also useful in pre-hypertension, when medications are not yet needed. Making lifestyle and diet changes, combined with the use of medications, will help you keep your condition under control and improve your overall health.
Steps
Method 1 of 4: Reduce your salt intake
Step 1. Use salt in moderation
Avoid adding more than a pinch of it while cooking and don't use it at the table. Your body needs salt, but only in minimal quantities. By eating packaged foods and adding it in small doses when cooking you will surely be able to meet your daily salt requirement.
- An excess of salt in the body generates water retention, a condition that goes hand in hand with hypertension.
- Salt causes an increase in blood volume. As a result, the heart is forced to work overtime to pump it through the body. This causes an increase in blood pressure.
Step 2. Avoid processed foods
Preserved processed foods contain high amounts of salt and additives, including sodium benzoate used as a preservative. Remember that the salt you use at the table or in the kitchen is not the only one you ingest, all packaged foods contain at least some.
- Sodium is the most abundant mineral in salt and is the element that causes blood pressure to rise. Generally, the quantity of sodium appears among the indications on the nutritional label of all packaged foods.
- You should learn to read nutritional labels and prefer foods low in sodium, salt and unsalted ones.
- Foods most commonly high in salt include most packaged foods (including canned or canned), sausages and ready meals, including meats, pickles, tuna, legumes, pickled olives, soups, cured meats, cold cuts, sausages, baked goods, etc. Also try to avoid ready-made sauces and dressings, such as mayonnaise, mustard, ketchup, barbecue sauce, soy sauce, hot sauces, salad dressings, etc.
Step 3. Monitor your sodium intake
Today's typical daily diet can include up to 5,000 mg (5 g) of sodium, a level that all doctors recognize as extremely dangerous to health. While it is normally impossible, and undesirable, to avoid salt entirely, it is important to try not to get more than 2 g (2,000 mg) of sodium per day. With this in mind, start keeping track of how much salt / sodium you consume on a daily basis and make sure you consume as little as possible.
- To keep track of how much sodium you consume, download an app or keep a food diary. In the store of your mobile you can choose from numerous fitness and health applications that allow you to easily record everything you eat each day to evaluate how many milligrams of sodium you are taking.
- A low-sodium diet includes between 0 and 1,400 mg of sodium per day. A moderate sodium diet includes between 1,400 and 4,000 mg of sodium per day. A diet that includes sodium in excess of 4,000 mg per day is considered high in sodium.
- The World Health Organization recommends not taking more than 2,500 mg of sodium per day, which is approximately 5 g of salt.
Method 2 of 4: Change Your Diet
Step 1. Eat a balanced diet and eat in moderation
To lower blood pressure, it's important to keep portion control and choose healthy, nutritious foods. The daily diet should consist mostly of plant-based foods, with plenty of fruit and vegetables, and a limited amount of meat, dairy and eggs.
- At least one meal a day should not include meat and consist mostly of fruits and vegetables. For example, for lunch you could eat a mixed salad (lettuce, carrots, cucumbers, celery, etc.) that also includes some seeds (sunflower, pumpkin, flax, etc.).
- When you eat meat, go for the leaner ones, such as chicken without the skin. When drinking milk or eating dairy products, choose low-fat varieties.
Step 2. Avoid foods high in fat and sugar
They include sodas, candy, refined carbohydrates, and red meats. All of these foods are palatable, but low in nutrients. You can get the vitamins and minerals you need by choosing healthier foods.
- Instead of eating red meat, choose white meat, such as chicken or fish.
- When you crave something sweet, eat ripe fruit instead of a snack or candy.
Step 3. Increase your fiber intake
They act like intestinal scavengers and can help you keep blood pressure under control by regulating the digestive process. Most vegetables are high in fiber, especially green leafy vegetables. Many varieties of fruit, fresh and dried, and legumes are just as high in fiber, as are whole grains, pasta and bread.
- Foods best suited to increase your fiber intake include pears, apples, strawberries, carrots, beets, broccoli, avocados, lentils, and beans.
- Experts recommend eating 4-5 servings of vegetables, 4-5 servings of fruit and 4-5 servings of seeds and legumes every day, then broaden the range of foods in your diet to meet your daily fiber requirement.
Step 4. Eat foods rich in omega-3 fatty acids
The modern Western diet lacks this, but by restoring the right balance you have the ability to lower your blood pressure naturally. You should eat fish at least twice a week, as it is high in omega-3 fatty acids, low in triglycerides and promotes heart health.
- Fish is a high-protein food, and many varieties, including mackerel, herring, and salmon, are also rich in omega-3 fatty acids.
- Experts recommend not exceeding one or two 85g servings of fish or lean meat per day.
- Alternatively, you can increase your intake of omega-3 fatty acids by taking a fish oil supplement in capsules daily. Do a thorough research before deciding which product to buy. It is important to choose a supplement in which the mercury and heavy metals have been properly filtered out.
Step 5. Increase your potassium intake
Your body needs it to counterbalance the effects of the salt. Potassium helps him to eliminate excess through the urine. You should take between 3,500 and 4,700 mg per day. Some foods are naturally rich in potassium, for example:
- Bananas;
- Tomatoes;
- Potatoes;
- Beans;
- Onions
- Oranges
- In general, all fresh, dried and dehydrated fruit.
Step 6. Consult your doctor to find out if you have any nutritional deficiencies
If you are not getting enough vitamins, minerals, and other nutrients from your diet, they may recommend that you take one or more dietary supplements. The results of scientific studies have shown that many natural remedies are actually capable of lowering blood pressure.
- The supplements that have proved most effective against hypertension are those based on coenzyme Q10, omega-3 fatty acids, fish oil, garlic, curcumin (extracted from turmeric), ginger, cayenne pepper, extra virgin olive oil, nuts, magnesium, chromium, actaea racemosa and hawthorn. Consult your doctor to find out if they are safe and useful options for you.
- B vitamins, such as B12, B6 and B9, can help reduce homocysteine levels in the blood. In excessive quantities, this amino acid can cause heart problems.
Method 3 of 4: Avoid Stimulants
Step 1. Stop smoking
Stimulants in cigarette smoke, such as nicotine, can cause blood pressure to rise. If you quit smoking, not only can you solve the hypertension problem, you can also help your heart become healthier and reduce the risk of developing other serious conditions, including lung cancer.
If you have trouble quitting smoking, talk to your doctor. He may help you by prescribing a drug or by showing you the most effective programs and methods
Step 2. Reduce your caffeine intake
Stop drinking coffee and any drinks that contain caffeine to lower your blood pressure. Even a cup or two of coffee a day can raise it to levels considered dangerous for heart health, so it's best to stop drinking it completely.
- In a person who already has high blood pressure, caffeine aggravates the problem because it is a substance that stimulates the nervous system. The action on the nerves causes the heart to beat faster, so blood pressure rises.
- If you have a habit of drinking several cups of coffee or sodas that contain caffeine each day (more than 4), you may need to reduce the amounts gradually to avoid withdrawal side effects, including symptoms such as headaches.
Step 3. Lose weight
Unnecessary pounds weigh on the body and force the heart to work harder continuously, therefore blood pressure rises. By losing weight through a healthier diet and regular exercise routine, your heart rate will return to normal and your blood pressure will drop accordingly.
Step 4. Do not use drugs and drink in moderation
Drug and alcohol abuse can cause severe damage to many organs in the body, including the liver and kidneys. When these organs are damaged, fluids tend to accumulate in the body. This excess fluid forces the heart to do extra work, so blood pressure rises.
Many drugs act as stimulants on the body. They increase the rate of the heartbeat and consequently the blood pressure increases. Avoid using them and moderate alcoholic beverages to cure hypertension
Step 5. Monitor pressure readings
Monitor your blood pressure to see if your health is improving as a result of your lifestyle and diet changes. You can measure it with a blood pressure monitor and a stethoscope. Here's how to interpret blood pressure values:
- Normal: values equal to or less than 120/80;
- Pre-hypertension: values between 120-139 / 80-89;
- 1st stage hypertension: values between 140-159 / 90-99;
- 2nd stage hypertension: 160/100 and above.
Method 4 of 4: Relax to Lower the Pressure
Step 1. Reduce chronic stress
Try to minimize everyday stressors, for example by avoiding getting involved in high stakes business relationships. If you live a busy life that constantly exposes you to stressful situations, it is inevitable that your cardiovascular system is forced to work overtime every day.
- The cardiovascular system is overworked because the stress hormone increases the rate of heartbeat and breathing. The body believes that you are dealing with an adverse situation that requires an fight or flight reaction and prepares to support it.
- Many people experience a temporary increase in blood pressure when under stress. Even if your hypertension originates from being overweight or from genetic factors, stressful situations tend to aggravate it. The reason is that the adrenal gland releases stress hormones which, as we said, force the vascular system to work overtime.
Step 2. Relax by taking a warm shower or bath to lower blood pressure
Letting yourself be pampered by the heat and water for 15 minutes can help keep blood pressure under control for several hours. Take a warm bath before going to sleep to remove the risk of blood pressure rising during the night.
Step 3. Meditate to calm your mind and body so that the pressure drops
Find some time each day to dedicate to yourself. Try to get into a quiet state of mind to reduce stress. Observing and slowing your breath for a few minutes is enough to significantly reduce blood pressure values.
When it is time to meditate, simply try to focus your attention on the air flowing in and out of your body. Inhale and exhale deeply at a slow pace. Continue until you feel relaxed or fall asleep
Step 4. Walk or do another sporting activity every day
Several studies have shown that walking is enough to combat hypertension. Aim to walk every day for at least 20-30 minutes at a moderate pace (5km / h).
- If you don't want to or can't walk outdoors, use a treadmill. You will have the advantage of being able to walk even when it rains or snows outside. You can also fight hypertension by being in your pajamas, without the neighbors seeing you.
- Taking a long evening walk will help you release the stress you have built up throughout the day. Try to find time to relax every night before bed.
Warnings
- If, while respecting the dictates of a healthy life, the pressure touches or exceeds the values of 140/90, you should go to the doctor.
- Hypotension is a clinical condition that occurs when blood pressure is too low and can become dangerous. If your values are below 60/40, notify your doctor immediately.
- If hypertension is not treated, several organs can be damaged. Risks include thickening or hardening of the heart muscle, diabetes, nerve damage, kidney failure, heart attack and stroke.
