These natural ways to reduce high blood pressure are suitable for people who are inherently sensitive to drugs or elderly people with weak resistance and many diseases who cannot take drugs.
High blood pressure is a disease that does not exclude any subject, age or gender. However, the treatment of high blood pressure does not necessarily require the use of drugs to avoid drug addiction or drug abuse causing side effects. Here’s how to reduce high blood pressure naturally.
1. Reduce salt in your diet.
Statistics in the US show that up to 86% of high blood pressure patients often eat more salt than normal. If you are also experiencing this, reduce your daily salt intake to about 2,300 milligrams (about a teaspoon) or less. You can reduce the amount of salt when cooking or limit the use of salty processed foods.
2. Follow the DASH diet.
For a bigger effect on blood pressure, try the DASH diet. In this diet, you need to reduce salt intake and eat more fruits, vegetables, whole grains, and low-fat dairy products. This diet can lower systolic pressure at its peak by 8-14 points. The dishes for people with high blood pressure should be rich in fiber, calcium, magnesium and antioxidants. DASH also adds potassium, which can help lessen the ill effects of sodium when absorbed into the body.
3. Quitting smoking is one way to reduce high blood pressure.
After you quit smoking, your blood pressure will rise for a short time. While that’s bad for your heart in other ways, it doesn’t hold up much in the long run. In addition to these temporary disadvantages, there is another reason: Smoking limits the taste buds, so smokers tend to put more salt in their food. Therefore, quitting smoking is a very good way to treat high blood pressure because it will indirectly limit the amount of salt absorbed into the body.
4. Enhance the addition of beneficial bacteria.
In a 2014 study, people who consumed the probiotics found in yogurt and other fermented foods – saw their systolic blood pressure drop by an average of 3.6 points, and diastolic blood pressure by 2 points. ,4 points compared to those who do not drink. People with blood pressure higher than 130/85 achieved the greatest rate of decline if they took probiotic supplements or ate probiotic supplements for more than two months.
5. Limit stress and relax more.
Stress can be the cause of high blood pressure, both in the short and long term. Therefore, finding a method to help you relax is a way to reduce high blood pressure should be applied. The effect of rest and relaxation on blood pressure is up to you, but research shows that yoga, meditation, spending time with pets, laughing, and even having sex can have a positive effect on your blood pressure. could be good options.
