Can be cured from high blood pressure

Healthy values: this is how you can get high blood pressure under control

Lowering Blood Pressure: 10 Methods for a Healthy Blood Pressure Lifestyle

1. Reduce stress and excessive demands, lower high blood pressure

In stressful situations, the body releases stress hormones that raise blood pressure. In the short term, this is not a problem, but a normal physical response that is also important. But today more and more people suffer from chronic stress. Switching off is almost impossible. This leads to permanently high blood pressure.

Strategies to relieve stress are always useful, regardless of whether it is preventive or if you have a doctor diagnosed high blood pressure! Find out where your stress is coming from and try to reduce stress in a targeted manner. Tips on how to master this in everyday life can be found here.

2. Save table salt sensibly

Around half of all people with high blood pressure benefit from watching their salt intake. The WHO recommends no more than 5 grams of salt per day for healthy people. If you have high blood pressure, 3 to 5 grams are useful. This can reduce blood pressure by 4 to 5 mmHg.

Unfortunately, it is not that easy to do without salt. The salt shaker on the table is the least of these. Rather, salt is hidden in finished products and processed foods such as sausage, cheese or ready-made sauces. Therefore, cook as much as possible from fresh ingredients yourself and season generously with herbs and other spices. You can also find more healthy salt alternatives here.

At the same time, make sure you always enough water to drink. Salt draws fluids out of the body, which thickens the blood and increases blood pressure.

3. Get plenty of potassium from fruits and vegetables

Potassium is the natural antagonist of the abundant sodium contained in salt. Both minerals neutralize each other and are excreted through the kidneys. So two healthy kidneys and enough fluids are required.

The following are particularly rich in potassium: Spinach, broccoli, beans and other legumes, as well as potatoes, cocoa and bananas.

4. Eating healthy: The DASH diet

The nutritional recommendations for high blood pressure have been taken as a basis by scientists and doctors and summarized. They called the result the DASH diet (Dietary Approach to Stop Hypertension). The DASH diet is easy to implement and integrate into everyday life. Essentially, it is particularly similar to the Mediterranean diet: a lot of fruit and vegetables, fresh herbs instead of a lot of salt, vegetable oils, fish, whole grain products, nuts and little meat.

5. High fiber diet: good for blood pressure

Dietary fiber from fruit, vegetables, legumes and whole grain products is not only good for our intestines, it also ensures stable blood pressure. A meta-study that appeared in the British Medical Journal showed that 100-120 grams of whole-grain bread a day can lower blood pressure by up to 4 mmHg in hypertension. A high-fiber diet also reduces the risk of developing high blood pressure in the first place.

Ideal Suppliers for Dietary Fiber: Oatmeal, oat bran, flaxseed, almonds, sesame, Jerusalem artichoke and dried apricots.

6. Home remedies: Lower hypertension with garlic

One clove of garlic a day - lowering blood pressure can be so delicious! Studies have shown that with hypertension by the regular Consumption of garlic lowers blood pressure on average systolic by about 10 mmHg and diastolic by 8 mmHg (Ried et al., 2014).

7. Walk briskly for ten minutes a day - lower your blood pressure

There is no getting around some exercise with hypertension if you want to live healthy - but not as you might fear. Sport sounds daunting to many and is not always feasible in a stressful everyday life. But just ten minutes of brisk walking a day can do a lot for your blood vessels and blood pressure! With regular and appropriate exercise, you can lower your blood pressure by up to 10 mmHg in the long term. Once you've gotten a taste for it, endurance sports such as Nordic walking, cycling, swimming or dancing can also be very successful. The focus should always be on having fun while exercising. Anything else leads to stress and is counterproductive.

8. A glass of wine a day in case of hypertension?

Alcohol can have both antihypertensive and antihypertensive effects on the body. Today it is assumed that both the amount and the mental state in which the alcohol is consumed have an influence. Small amounts - 30 g for men and 20 g of alcohol daily for women - have been shown to have no blood pressure-increasing effect on hypertension. One glass of red wine per day is even said to lower blood pressure and protect the blood vessels. However, if the amount of alcohol increases per day, the blood pressure in the body also increases.

Alcohol: does every drop harm? Medics argue about the right amount

9. Smoking is poison for the blood vessels

The toxic ingredients in cigarettes not only damage the inner skin of the blood vessels and promote the calcification of the arteries, smoking also has a direct vasoconstrictor effect. A single cigarette increases blood pressure for around 15 minutes - by up to 30 mmHg. So reduce smoking as much as you can - and best of all, of course, stop completely.

10. Lose weight - lower blood pressure

Studies have shown: Every kilo of excess weight lost reduces blood pressure by up to 2 mmHg. Even five kilos mean a 10 mmHg lower blood pressure in the long run! And the nice thing: if you follow the other nine steps on the way to healthy blood pressure, you will lose weight almost automatically. You can find more tips on how you can support your body here.

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