How to lower blood pressure

Blood pressure is one of the basic parameters to determine whether the body is healthy. High blood pressure negatively influences the entire circulatory system and the general condition of the body. Pharmacological therapy for hypertension is effective, but it is worth supporting it with a more natural approach. So, what you should do if you want to lower blood pressure?

What lowers blood pressure?

Fishes

Containing healthy fats and vitamins that effectively lower blood pressure. For this reason, it is worth introducing them into our diet. It is best to eat the following species of fish: halibut, cod, salmon, trout, mackerel, herring, and tuna. All the mentioned species contain a high amount of omega-3 fatty acids, which are responsible for thinning the blood, which can result in lowering blood pressure.

Risks of hypertension
Risks of hypertension

Potassium

This mineral effectively lowers blood pressure, yet studies show that our common diet can be highly deficient in it. However, we can increase its amount by eating bananas, tomatoes, broccoli, peas, raisins, prunes, and potatoes. If our diet is poor in these products, it is worth enriching it with potassium in the form of dietary supplements.

Bitter chocolate

This is good information for gourmands because dark chocolate contains flavonols, which prevent blood vessel spasms. Daily consumption of dark chocolate, which contains 70% cocoa, effectively lowers blood pressure. The amount that we should regularly consume to lower blood pressure is 60 grams.

Physical activity

Regular physical activity is very effective in lowering blood pressure. It strengthens the heart, which is sure to pump blood more efficiently after exercises. Better blood pumping means more efficient oxygenation of the cells in the body.

Less salt

Salt intake should be significantly reduced. People who suffer from hypertension should consume a maximum of a teaspoon of salt per day. Many processed foods in the form of canned foods or ready meals contain a high amount of salt. Therefore, it is not recommended to consume them for people suffering from hypertension

Omega 3 Fatty Acids can effectively normalize blood pressure level
Omega 3 Fatty Acids can effectively normalize blood pressure level

Reduce the number of stimulants

It is necessary to reduce or completely give up stimulants. Cigarettes, alcohol, and coffee have a significant effect on high blood pressure because, among other things, they damage and weaken the blood vessels. Nicotine causes the heart to pump more blood than necessary. Actually, alcohol can be consumed in small amounts because it can reduce hypertension. It is recommended to have a glass of wine or a small beer with dinner. It is advisable to replace coffee with its decaffeinated equivalent.

Excessive work

There is a lot of information available on how to treat high blood pressure. Unfortunately, the current news does not intervene on the subject of overworking people, which causes many of them to develop heart disease. The treatment of hypertension due to overwork is relatively simple.

There have been studies that show that people who work more than 41 hours a week have an increased risk of developing hypertension by 15% compared to people who work up to 40 hours a week. Overtime should not be your chore if you want to take care of your blood pressure.

Blood pressure regulating substances

It is possible to obtain over-the-counter medication for too high blood pressure. Such products contain active substances, which reduce the risk of atherosclerosis, heart attack, and stroke as well as high blood pressure. Each OTC hypertension drug should be taken as prescribed by your doctor. At the same time, it is worth looking at its composition and asking the specialist whether it is appropriate to combine it with herbs to strengthen the treatment. If there are no contraindications, then the whole treatment can be successfully combined.