5 natural ways that lower your high blood pressure/home remedies for high bp
Because it can have serious consequences on health, it must be treated as soon as the diagnosis is made. But medications are no longer unavoidable.
Hypertension is no longer systematically associated with medication. “If too many hypertensives are not treated enough for lack of diagnosis, others could do without drugs, at least the first year,” says Professor Claire Mounier-Vehier, cardiologist at the University Hospital of Lille.
This may be your case if your hypertension is between 140/90 and 150/100 at the doctor’s, but provided that the value is confirmed in self-measurement or 24-hour ambulatory measurement, and that you do not suffer from no other metabolic disorder (diabetes …).
Moreover, a few months ago, the American Heart Association published a report showing the effectiveness of lifestyle measures to delay treatment and reduce the doses of drugs when they become essential.
Taming the stress home remedies for high bp
While not the main cause of high blood pressure, stress can make it worse, especially in people who are exposed to work stress, tantrums, or internalized temperament. A series of studies has shown the effectiveness of “cardiac coherence” in reducing stress-related hypertension.
Cardiac coherence is rhythmic breathing: inhale through the nose for 5 seconds, pause, then exhale through your nose or mouth for 5 seconds concentrating on your breath.
The exercise should last 5 minutes, the time needed to balance the nervous system that regulates our blood pressure and our heart rate. Ideally, practice it three times a day.
Often mentioned to reduce stress, yoga, acupuncture and relaxation have not shown comparable effects.
Practice physical activity home remedies for high bp
Physical activity relaxes the arterial walls and increases the capacity for dilation of the blood vessels. Consequence: the blood pressure drops.
After 40 and with hypertension, you must do a stress test at the doctor before starting.
Take advantage of endurance sports such as swimming, aquabike, cycling on fairly flat terrain, sports walking, running in moderate weather conditions.
Avoid resistance sports, squash, tennis …
The rhythm should increase gradually: 10 minutes every other day, to gradually reach 30-45 minutes a day, or at least five times a week.
If you are a smoker, avoid smoking an hour before and after physical activity: Nicotine may increase blood pressure.
Limit alcohol home remedies for high bp
By causing a contraction of the blood vessels, alcohol increases blood pressure on the arterial walls.
Alcohol brings empty calories, and overweight does not work well with high blood pressure.
The goal is to be limited to two units of alcohol (one unit: 10 cl of wine or 25 cl of beer) per day for a woman, three units for a man.
Reduce salt intake home remedies for high bp
In 40% of hypertensives, and especially after age 45, excess salt can raise blood pressure because it pushes water out of cells and tissues into the blood, increasing blood volume.
Limit yourself to 6 grams of salt a day: forget the salt shaker, avoid salty foods such as biscuits, cold cuts, some cheeses (goat, blue …).
Think that crackers and bread are big suppliers of salt, up to 30% of our daily intake. Do not exceed 150 grams of bread (just over half a baguette) or crackers a day.
Remember that most industrial foods – ready-made meals, canned foods, cooking aids, bagged soups … – are salty. According to the brands, the salt content of the same product, such as a processed cheese or a prepared dish, can vary from single to double.
Namely: many manufacturers have reduced the salt in some of their products (dehydrated soups Maggi, mince Parmentier or couscous brands Casino, Intermarché, Picard …)
There are simple things like rinsing canned vegetables in clear water, which helps eliminate some of the salt.
Finally, do not hesitate to read the labels: they indicate either the value in salt – sometimes indicated “sodium chloride” – or more often the value in sodium which will have to multiply by 2,5 to know the real quantity of salt in the food.
The sparkling waters are also often salty. It is most often sodium bicarbonates “not devoid of hypertensive effect, says Professor Mounier-Vehier. I advise to drink water whose sodium content does not exceed 100 mg / liter. This is the case, for example, with Perrier, Salvetat, San Pellegrino …
Avoid smoking home remedies for high bp
Smoking a cigarette punctually raises the blood pressure and, eventually, promotes the aging of the arteries.
This is why stopping smoking can help delay medication