Excessively high blood pressure (hypertension) harbors dangerous risks and should be treated in a targeted manner. While strokes or heart attacks, as well as cardiac arrhythmias, can be the cause of high blood pressure, impairments of other organs such as the kidneys or eyes can also be attributed to high blood pressure. If the blood pressure is above 130-139/85-89 mmHg, measures to reduce it should already be initiated. A healthier lifestyle can have a positive influence on the regulation of blood pressure.
5 tips to lower blood pressure
Avoid being overweight
It is no longer a secret that being overweight is a health hazard. In addition, excessive body weight can cause increased blood pressure, which can lead to narrowing of the blood vessels, among other things. For example, excess fat produces inflammatory substances that cannot lead to an increase in blood sugar levels, but also to high blood pressure. In order to avoid these risk factors, it is always important to pay attention to body weight and not to exhaust the BMI value. You can calculate this here , among other things, and find out whether you should work on your body weight.
Pay attention to a healthy diet
In keeping with the topic of being overweight, the focus is on the importance of a balanced diet. Avoiding fast food and sweets is the number 1 rule when it comes to healthy eating.
Instead of consuming chips or chocolate in the evening, healthier snacks such as B. a handful of nuts (approx. 25 grams daily) or chopped vegetables for consumption. In general, it is advisable to ensure that you do not eat greasy foods, such as fried foods, for all three meals. Animal products, such as pork, also promote an increase in blood pressure and should be consumed little. Instead, plant-based foods that are low in sugar and trans fat help regulate blood pressure and increase energy and strength in the body.
Not to be underestimated is the excessive consumption of salt, which can greatly increase blood pressure. So be careful not to add too much salt to your meals and not to exceed a teaspoon a day. With more natural, unprocessed food, you can live a healthy and balanced life and the body thanks you with a regulated blood pressure.
Avoid alcohol, smoking and caffeinated beverages
Smoking is and will always be unhealthy. If you smoke cigarettes regularly, you should – if you already suffer from high blood pressure – reduce consumption as quickly as possible, if not avoid it at best. Already after 5 days of giving up smoking, a reduction in blood pressure can be observed.
Alcohol can also increase blood pressure. So instead of reaching for a glass of wine or a bottle of beer every day, significantly more water should be consumed. Excessive consumption of coffee can also lead to cardiovascular problems. Coffee in the morning is considered healthy, but continued consumption throughout the day can raise blood pressure and should be avoided. Instead, herbal or fruit teas are suitable for regular drinking in between.
Sport is essential for a healthy lifestyle. The body needs regular exercise to stay healthy. It is advisable to do sports at least three times a week, whereby exercise should generally be integrated into everyday life. It can help to walk up and down the stairs, go for walks in the park or do the cleaning more often. But that alone is certainly not enough.
endurance training, such as B. jogging, walking, swimming or cycling lower blood pressure and keep the body energetic and fit in the long term. Of course, one or the other course in the fitness or dance studio can be attended instead. The main thing is: The body stays in motion and the circulation is regularly stimulated.
Avoiding stress and hectic to lower blood pressure
Surely you will know this: You are stressed out privately or at work and your heart is beating faster and louder than usual. This can be a sign of high blood pressure! Even if it is difficult to relax, you should make a point of bringing your body into a calmer state. Make sure you take enough breaks, get enough sleep, take the time to meet friends or read a book.
Stress and overwork can cause high blood pressure and thus damage to the vessels and chronic inflammation. Find what relaxes you the most and take the time to breathe deeply and allow your body to relax. You will notice that the blood pressure is also regulated and the “palpitations” are reduced.
Pay attention to your body’s signals and take the time to lead a healthy life. You will find that both your physical and mental condition will improve. High blood pressure, along with other symptoms, can often be reduced or even eliminated if you adopt a healthier lifestyle.