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High blood pressure is still the number one widespread disease. Around 35 million people here in Germany suffer from a pathological increase in their blood pressure levels. The bad thing about it is: many don’t even know it, because it’s not for nothing that hypertension is called the silent killer.
Hypertension can be fought with natural remedies. How you can lower blood pressure with home remedies, you will learn in this article.
Lowering Blood Pressure With A Home Remedy – The Gentle Way To Lower Blood Pressure
If you need or want to lower your high blood pressure , a change in your lifestyle is unavoidable. This includes a smoking stop, a balanced diet, little alcohol and little salt.
In addition, there are a number of home remedies that are suitable for lowering high blood pressure so that treatment with blood pressure medications is no longer necessary or the intake of these medications can be limited.
Regular exercise and the associated reduction of excess weight are also recommended by doctors and experts. So much for the theory. But what does it look like in practice? Are you allowed to do sports with hypertension, since athletic exertion usually raises blood pressure? Can you still enjoy a cup of coffee or a glass of wine?
These and similar questions can lead to uncertainty among patients with hypertension. In this article, you will learn how you can lower blood pressure with a home remedy and how you can also use it to support drug treatment.
Important: If you are taking medication against hypertension, please do not stop taking this medication yourself or reduce the dosage independently. Your attending physician is the right contact person in these cases.
Lowering Blood Pressure With Home Remedies: A Balanced Diet Is The Be-All And End-All
Especially in this day and age, many people eat the wrong foods. They eat too fat, too salty or completely unbalanced. A balanced and healthy diet includes plenty of fruits and vegetables and healthy, vegetable fats.
You should pay attention to these things:
Plenty of fruits and vegetables, preferably at every meal, will help keep your blood pressure in check. Fresh and natural fruits and vegetables are best. Fresh fruit juices, dried or frozen fruits, and vegetables are good alternatives to fresh produce.
Less sausage, butter and margarine also means less animal fats and unsaturated fats. Whenever possible, reach for vegetable oils like olive oil.
Cereal flakes, whole grain bread, and brown rice provide your body with the fiber it needs and keep your blood sugar levels even. When it comes to dairy products such as cheese or quark, choose the low-fat variety.
Eat less salt. If you already suffer from high blood pressure, you should not eat more than 5 grams of table salt per day. Keep in mind that fast food, ready-made products, sausages, and canned fish already contain a lot of salt.
If you cook your meals yourself, you can use fresh herbs and spices instead of table salt. This also helps you to lower your blood pressure with a home remedy.
Drinkalcohol and coffee in moderation. An occasional glass of wine or no more than two cups of coffee a day are even said to be healthy for the heart, but this only applies if both are drunk in moderation.
This Is How You Can Lower Your Blood Pressure
With natural home remedies and a corresponding change in lifestyle, you can do a lot yourself to lower your blood pressure and generally prevent circulatory diseases. It is worthwhile in any case.
These Foods Help Against High Blood Pressure
There are several foods, plants or herbs that have been shown to lower blood pressure. At the top of the list of beneficial foods are beet and hibiscus tea. Other blood pressure reducers include:
- Wild garlic
- Green tea
- Arnica flowers
- Olive leaves
- Melissa leaves
- Blue potatoes
- Lavender flowers
- Beet juice
According to an English study, the systolic blood pressure value was reduced by about 8 mmHg after a four-week daily intake of 250 ml of beet juice. The effect lasted 24 hours in each case and was highest approximately three to six hours after consumption of the juice.
The reason: Beetroot contains a large amount of mitrates. Our saliva converts the nitrates into nitrite while drinking the juice. The nitrite dilates the vessels and the blood pressure is lowered.
Thus, beetroot juice is an excellent supplement to drug treatment.
Hibiscus tea is also an excellent, gentle blood pressure reducer. In an American study, the upper, i.e. systolic, the value could be lowered by an average of about 14 mmHg if the test persons drank a freshly brewed cup of tea three times a day.
The blood pressure-lowering effect is attributed to flavonoids, which are found in abundance in hibiscus.
Garlic also has a mild antihypertensive effect. In addition to the blood pressure-lowering effect, garlic also has antibacterial, antifungal, vasodilator and blood circulation enhancing effects. The most important ingredients of garlic are its sulfur-containing compounds, such as allicin.
Cardamom is very rich in potassium and magnesium. Magnesium strengthens your heart, while the potassium affects sodium levels, lowering your high blood pressure.
Whole Grain Products
Whole grain products also help lower your high blood pressure. A study at the University of Aberdeen in Scotland proved this. The test persons ate a portion of oatmeal or other whole grain products three times a day.
In addition, whole grain products lower the risk of stroke or heart attack by up to 25 percent.
Lowering Blood Pressure With Exercise
With regular exercise, you can combat several triggers for high blood pressure at once:
- You can reduce excess weight with regular exercise or sports.
- Losing weight improves your fat and sugar levels.
- With sports and regular exercise you can reduce stress and anger, two of the main causes of high blood pressure.
It is scientifically proven that sports or regular exercise lowers blood pressure. This may sound contradictory at first, because during exercise or sports, blood pressure first increases significantly.
It is important that it is a steady endurance sport without high load peaks such as jogging or Nordic walking. Before you start with your sporting activity, you should consult your doctor.
He can help you to work out a training plan. In addition, your doctor will give you important tips on the type of sport that is best for you and how you can lower your blood pressure with a home remedy so that you can possibly take a lower dosage of your antihypertensive medication.
Cycling, walking or jogging several times a week is ideal for your blood pressure. However, make sure that your pulse does not exceed 120 beats per minute and that your blood pressure does not exceed the magic limit of 200/100 mmHg. These values are ideal for your body.
To control your blood pressure during exercise, it is recommended to use a fitness tracker or a smart-watch.
What Is The Maximum Pulse Rate That Hypertension Can Cause During Exercise?
The maximum pulse rate that you should not exceed with hypertension is calculated with the following formula: Pulse beats 220 per minute minus your age. To calculate the lower limit, subtract 60 percent, for the upper target range limit subtract 75 percent.
As an example:
- 220 beats minus 55 years – 165 maximum pulse rate.
- 165 minus 60 percent – 90 pulse beats for the lower limit, 124 pulse beats for the upper target range limit.
As you can see, there are many ways to lower your blood pressure with a home remedy without having to resort to medication. However, if your blood pressure is very high on average, you should consult your doctor and discuss an appropriate therapy.