The high blood pressure is one of the most common yet most dangerous diseases as humans face: it is estimated that worldwide, about one trillion people have it .
Those who live with hypertension, are accustomed to make a lot of concessions in their day to day: stop smoking, stop drinking alcohol or take medications are obvious and necessary steps, but they are not the only ones that someone with this condition can perform.
Science has shown that there are natural methods of reducing blood pressure that, done consistently and conscientiously, can be of great help to people with this condition.
10 Ways to reduce blood pressure
1.Walk and exercise regularly
A classic and infallible method of reducing blood pressure is to exercise regularly.
An obvious first reason is that exercise helps strengthen the heart, which is the muscle that pumps blood through the arteries. Thus, the more exercise is done, the more efficient the entire process will be.
Studies have indicated that doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week is more than enough to see favorable results.
2.Reduce sodium consumption
Salt is one of the most used products in the kitchen around the world. This is because the sodium ions it contains generate shocks that activate our taste system, causing everything we taste with it to have more flavor, not to say better.
But as much as we like its use, most studies suggest that sodium raises blood pressure. In the worst case, it is considered to have a direct impact on events such as heart attacks.
Although there are people who process sodium better than others, if you have been diagnosed with high blood pressure, it is best to reduce the consumption of salt and processed foods that may contain it.
3.Drink less alcohol
The relationship between alcohol and high blood pressure is not entirely clear: while many studies suggest that drinking alcohol harms stress, other studies suggest that moderate consumption can actually benefit the heart.
In any case, what does seem to be clear is that we should not abuse it: it is estimated that high alcohol consumption is directly related to 16% of cases of hypertension in the world.
It is usually considered that moderate alcohol consumption is equivalent to one glass a day for a woman or two glasses a day for a man. If you drink more than that, it is detrimental to tension.
4.Eat more potassium-rich foods
Potassium is a useful mineral for blood pressure, mainly because of its ability to help the body get rid of sodium. Unfortunately, modern diets involve more sodium than potassium, so for someone with high blood pressure it is necessary to make certain adjustments.
These are some of the foods richest in potassium that should be consumed:
- Vegetables, especially vegetables, potatoes and sweet potatoes.
- Fruits such as melon, banana, avocado or orange.
- Dairy, such as milk or yogurt.
- Tuna and salmon.
- Nuts and seeds.
Not all people with high blood pressure should eliminate coffee from their diet, but there are cases where it may be necessary.
The caffeine present in coffee generates a shock in our nervous system that can raise blood pressure. However, not all people process this equally, and it is believed that it is those who do not consume coffee regularly who are most affected by its consumption.
If you were not a big coffee drinker before being diagnosed with high blood pressure, it is best to avoid drinking it or at least consult a doctor beforehand so that he can follow up.
6.Learn to manage stress
Knowing how to handle stress is a health issue for anyone, but for those who suffer from hypertension it can be a life-to-death issue.
When we are under stress, the body is in a state of alert that is physically demonstrated in a high heart rate, with its already known unpleasant consequences.
Some people deal with stress in the wrong way, adopting habits that can be even more harmful: smoking, drinking or eating unhealthy foods as a consolation are not appropriate ways of dealing with conflicts.
The best way to handle stress is to perform pleasant activities: taking the time to read a good book, listen to pleasant music or reduce work hours, are healthy and very necessary for any human being.
7.Eat dark chocolate or cocoa
Nothing like a good chocolate to reduce blood pressure; this, of course, provided it is done correctly.
When we eat huge amounts of milk chocolate, our blood pressure will be impaired. However, eating a small portion a day may be useful, especially if it is natural dark chocolate or cocoa.
Cocoa and dark chocolate contain flavonoids, a natural compound that works as a vasodilator. By eating them in small portions, good results can be obtained in terms of blood pressure.
We have all heard that quitting smoking is good for controlling blood pressure, but we rarely stop to analyze the reason for this.
The first thing to know is that, surprising as it may seem, the studies carried out so far have not found the definitive link that demonstrates that the cigarette increases the blood pressure in the long term. However, it is known that each puff of cigar that is given, at least temporarily raises blood pressure.
One thing that is known for sure is that the chemicals in cigarettes tend to damage blood vessels, increasing the risk of heart attack and other conditions, so stopping smoking is a good step to keep in mind.
9.Eliminate sugar and refined carbohydrates
Every day more and more studies appear that demonstrate the link between the consumption of refined carbohydrates and high blood pressure.
It is not just sugar, but all refined carbohydrates such as white flour and other similar. Reducing your consumption is, therefore, a good measure to take.
10.Eat foods rich in calcium
Several studies have indicated that people who have a diet low in calcium are more likely to suffer from high blood pressure.
So far, calcium supplements have not been shown to be able to alleviate tension problems. However, diets rich in calcium foods have shown good results in this regard.
A correct intake of calcium for an adult should be around 1,000 mg per day. For women over 50 or men over 70, consumption should rise to 1,200 mg daily, including foods such as:
- Dairy products.
- Vegetables in general.