The tendency to have high blood pressure or arterial hypertension is one of the most common conditions in the world, due, in part, to the lifestyle that has been acquired in recent decades. A sedentary lifestyle, a high-fat diet, stress or even genetic inheritance can influence and condition your body so that blood pressure is higher than normal. If this happens, you have an increased risk of heart disease or stroke.
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However, although a doctor’s attention is necessary in case of high blood pressure, there are a series of tips that you can use in your daily routine to gradually lower your blood pressure and, if you have this tendency to be high, help keep it more stable. In this new OneHOWTO article, we give you tips on how to lower blood pressure quickly in a natural way .
For your blood pressure to be normal, the most important thing is to have a strong heart that pumps blood well and healthy blood vessels, so you have to take good care of them and help them. Here you can consult What are the normal blood pressure values .
For this, if there are no cardiac pathologies that contradict it, it is best to exercise to train and strengthen this vital organ and its entire system. With just 30 or 45 minutes of daily exercise , such as a simple walk, you will be helping your body fight high blood pressure.
Moderate salt intake
Our body is designed to be able to process sodium, that is, salt, and we need it to be healthy, but always in the right measure. Thus, excess salt in meals , as is the case with precooked foods, can be harmful to our body in the long run. While sodium should not be completely eliminated from our diet, we must be very careful with the amounts. Therefore, if you have recently seen with your doctor or pharmacist that you have high levels, to lower your blood pressure quickly naturally, you should start by reducing your salt intake.
Reduce el alcohol
They say that a glass of wine a day can be very beneficial for our body, but the reality is that alcohol is an enemy for our body and, in particular, for the proper functioning of our arteries and heart. If you do not want to stop consuming it, you should moderate the amount of alcohol you drink. If you suffer from high blood pressure, you should clarify with your doctor if reducing it is enough in your case or if it is necessary that you do not drink any alcohol .
Eat foods rich in potassium
If sodium has become an enemy for our blood pressure, potassium is an ally . This important mineral is responsible for getting rid of excess sodium in the body, so we must include foods that contain it in our daily diet, such as bananas, dairy products, nuts and vegetables, these being foods to lower blood pressure. blood quickly.
In this link you will see more Foods rich in potassium .
Reduce or eliminate caffeine
For many people, coffee, tea and other caffeinated products are the best allies to wake up and be productive. However, the caffeine it contains, in the long run, can become an enemy that increases blood pressure and causes complications. So if you suspect you’re sensitive to caffeine or know you drink a lot of it, try to moderate your intake or cut it out altogether.
Here you can learn tips on How to quit coffee and in this other post you can discover a variety of Caffeinated foods that you will have to reduce or eliminate from your diet
Manage and reduce stress
Stress is one of the factors that is most related to a variety of problems and, in fact, it is related to high blood pressure levels . This factor is linked to our lifestyle and what happens to us and how we manage to manage it. The best thing is that if you are going through a moment of stress, give yourself a space to disconnect and relax or even go to some type of therapy that helps you manage it in order to reduce it and also improve the problem of high blood pressure.
In this other article you can learn how to reduce stress naturally .
Consume dark chocolate or cocoa
Natural cocoa, or dark chocolate, without added sugars or milk, is a food that can help us a lot to lower blood pressure or hypertension , since it has flavonoids, which help to dilate the arteries , reducing the tension in them.
We recommend you read this other post about Foods to lower blood pressure , where you will see more than cocoa.
watch your weight
If you want to know how to lower stress quickly, it is best to start by asking yourself if you are within your ideal weight. Obesity and overweight are determining factors when it comes to suffering from cardiovascular conditions, since the heart and blood vessels have to make more effort to pump and carry blood everywhere. Thus, having a healthy weight is the first step in starting to have normal blood pressure .
We have known for a long time that smoking causes various health problems, some minor and others very serious, and even fatal. Smoking regularly not only temporarily increases blood pressure, but the components of tobacco , in the long run, end up damaging our tissues, including arterial ones, making the arteries weaker .
Enter here and learn some tricks to quit smoking without anxiety .
Berries are fruits that, in addition to being tasty, contain polyphenols . These components help a lot to reduce high blood pressure or hypertension, as well as prevent heart disease.
One of the most indicated are the famous Goji berries, so here you can read about What are the properties of Goji berries .
Do meditation or deep breathing
Taking stress as a risk factor, one of the tools that can work most immediately in reducing high blood pressure is, without a doubt, meditation and deep breathing techniques, which will make your blood pressure drop significantly in a matter of minutes. .
These deep breaths favor the oxygenation of the blood and the relaxation of the body , which facilitates the proper functioning of the organs or, at least, prevents some conditions from getting much worse.
In this other article we tell you how to learn to meditate .
Eat foods rich in calcium
It doesn’t have to be just dairy. Tofu, nuts or green leafy vegetables are sources of calcium that help maintain good arterial health , since they favor controlled blood pressure, which also facilitates good tension in the arteries.
Discover this list of Foods rich in calcium .
take natural supplements
If, in addition, we want to give our body a plus, we can choose to take natural supplements to reduce high blood pressure, such as:
- Fish oil.
- Aged garlic extract.
- whey protein.
- Hibiscus flower.
Eat foods rich in magnesium
Magnesium is an essential mineral in our diet, which helps us relax blood vessels and, therefore, regulate blood pressure. Some of the best known foods that contain it are legumes and whole grains.
eat a healthy diet
With all this list, it is clear that one of the best home remedies to lower high blood pressure is to eat a balanced and healthy diet that combines all kinds of nutrients in the right amounts so that our body is as balanced and strong as possible.
You can learn ideas about How to organize a healthy menu in this other post.
Drink herbal teas to lower high blood pressure
If you also want to try taking some natural remedy, you can try infusions to lower blood pressure quickly . These can be:
- Horsetail tea.
- Valerian tea.
- Olive leaf tea.
- Jamaican flower tea.
- Birdseed tea.
Find out more about the best infusions to lower blood pressure by entering this other article. Remember that you should always consult your doctor before applying home remedies or natural remedies, especially if you already apply some or if you take medications.
drink lemon juice
To finish, we recommend you drink enough fluids, since to lower blood pressure quickly it is necessary to help the arteries to dilate and contract well, so good hydration is necessary and also make sure that the fluids move well. The diuretic and moisturizing properties of water and juices will be beneficial to regulate the tension of the arteries.
Among the juices, one highly recommended is lemon juice , since it contains a lot of potassium which, as we have indicated before, is beneficial for the proper functioning of the arteries.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to go to a doctor in the event of presenting any type of condition or discomfort.