Nine natural ways to deal with hypertension



High blood pressure, a condition is known as hypertension, can prove dangerous to heart health if it is not controlled.

Nine natural ways to deal with hypertensionIn addition to the medication that your doctor may recommend, there are natural ways to lower your blood pressure to reduce the risk of heart attack, stroke and other serious complications.

1. Regular physical activity

Even a short walk, if daily, can help to overcome hypertension. Exercise strengthens the heart and facilitates blood flow throughout the body, thereby reducing arterial pressure. To effectively manage hypertension, experts traditionally recommend 150 minutes of gentle exercise (eg walking) or 75 minutes of strenuous exercise (eg running) per week.


2. Reduce salt consumption

Average salt intake has increased worldwide, mainly due to the increase in the consumption of processed products and ready meals. Although salt intake does not affect all people to the same degree, it is generally recommended to limit it to diet by people with high blood pressure. Choosing fresh products over-processed and using spices and herbs instead of salt are two easy ways to limit salt in the diet.

3. Reduce alcohol consumption

High alcohol consumption accounts for about 16% of hypertension cases worldwide. Men should not consume more than two alcoholic drinks per day, while women should not consume more than one.

4. Consumption of potassium foods

Potassium is a valuable metal that helps to manage blood pressure. It helps the body to reject unnecessary salt and thus reduces the arterial pressure. Foods particularly rich in potassium are leafy vegetables, sweet potatoes, melon, banana, avocado, yogurt, tuna, salmon and beans.

5. Reduce caffeine consumption

Although the effect of caffeine on blood pressure is usually transient, it is recommended to limit the consumption of coffee, chocolate, energy drinks, and other caffeine products in hypertensive patients who are sensitive to caffeine.

6. More effective stress management

Psychological stress due to increased family, professional, etc. obligations further aggravates hypertension. At the biological level, chronic stress leads to a narrowing of blood vessels and an increase in heart rate, so blood pressure remains high. There are many ways to cope with stress - from relaxing music or a shower to yoga and meditation.

7. Losing unnecessary pounds

Overweight and obese hypertensives (with body mass index over 25) benefit significantly from weight loss. Even a 5% reduction in total body mass can lead to a significant decrease in blood pressure.

8. Eating berries

Berries (blueberries, strawberries, cranberries, etc.) are rich in polyphenols, a class of herbs that benefit the heart. Studies show that a diet that includes several polyphenols is associated with lower blood pressure levels and a lower risk of heart disease.

9. Adequate intake of magnesium

Magnesium helps to dilate blood vessels so that blood circulates smoothly in the body and prevents excessive blood pressure. Magnesium is found in fresh fruits and vegetables, dairy products, pulses, poultry, and whole grains.

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