Reduce high blood pressure without medication -- 10 natural ways

Arterial hypertension (blood high pressure) affects around 20 to 30 million people in Germany. The Tueckian: high blood pressure does not cause discomfort for a long time, but it does permanently damage, heart, brain and kidneys. Untreated hypertension is one of the greatest risk factors for heart attack, stroke and kidney failure.

High blood pressures are values from 140/90 mmHg, measured in medical practice. The optimal setting for most patients is below 130/80 mmHg. Lifestyle changes are the basis of any blood pressure therapy and can be sufficient with slight hypertension.

Important: The measures described here do not replace any additional care. Particularly in the case of values above 160/100 mmHg or in the case of existing pre-disorders, medikamentoese therapy is usually necessary. Always consult changes with your doctor.

1. Reduce salt consumption: The average German consumes 8 to 10 grams of salt per day, recommended to a maximum of 6 grams. A reduction of 3 grams daily can reduce the systolic blood pressure by 4 to 5 mmHg. Pay particular attention to hidden salt in ready meals, bread, cheese and sausages.

Two. Follow DASH-Diaet: The DASH-Diaet (Dietary Approaches to Stop Hypertension) is best studied scientifically. It emphasizes fruit, vegetables, whole grain products, low-fat dairy products and lean protein while reducing sacheted fats and sugar. This embodiment can reduce blood pressure by up to 11 mmHg.

3. Overweight reduction: Each kilogram of weight loss reduces systolic blood pressure by about 1 mmHg. In the case of a clear overweight, the weight reduction is one of the most effective measures.

4. Potassium-rich nutrition: Potassium acts as a natural counteracter of sodium and helps regulate blood pressure. Good potassium sources are bananas, potatoes, spinach, beans and avocados. Target intake: at least 3,500 mg per day.

Five. Regular endurance sport: 150 minutes of moderate endurance activity per week (e.g. excessive walking, swimming, cycling) reduce blood pressure by an average of 5 to 8 mmHg. The effect occurs after a few weeks and starts as long as the activity is maintained.

6. Strength training: Moderates Strength training two to three times a week makes endurance sport a good idea. Contrary to earlier concerns, strength training at high blood pressure is safe and can also reduce blood pressure. However, avoid heavy weights with compression breathing.

7. Increase everyday movement: Every form of movement is inferior. Stairs instead of elevator, walks in the lunch break and standing breaks at work add to a relevant effect. Going 30 minutes a day makes a difference.

8. Reduce stress: Chronic stress increased blood pressure by permanently activating the sympathetic nervous system. Admitted methods for stress reduction are progressive muscle relaxation, meditation, yoga and regular outtimes. Studies show that improper relaxation can reduce blood pressure by 3 to 5 mmHg.

9. Limit alcohol: Alcohol raised blood pressure in doses. Fuer Maenner applies a maximum of two standard drinks per day, for women a standard drink. Even a reduction in alcohol consumption around the skin can reduce blood pressure by 3 to 4 mmHg.

10. Sufficient sleep: Chronic lack of sleep (less than six hours per night) clearly raised the risk of hypertension. Apply seven to eight hours of sleep per night. Sleep apnea should also be charged and treated as it is a frequent and often overlooked blood pressure driver.

To give up smoking: Although smoking only briefly raises blood pressure, it is a massive risk factor for gefaessschaeden. In combination with high blood pressure, smoking makes the cardiovascular risk enormous. The smoke stop is therefore one of the most important measures for health.

Lifestyle changes are important, but do not always suffice. A drug-toesis therapy is usually necessary with:

• Blood pressures above 160/100 mmHg despite lifestyle changes
• Existence of organ damage (heart, kidney, eyes)
• Accompanying diseases such as diabetes mellitus or coronary heart disease
• High cardiovascular overall risk

Modern blood pressure medications are goodly reliable and effective. ACE inhibitors, sartans, calcium antagonists and diuretics are the most effective active ingredient groups. Your doctor chooses the appropriate therapy based on your individual situation.

Telemedicine provides a convenient flexibility for follow-up formulations of blood pressure medications: you can obtain a follow-up recipe with known, well-set high blood pressure without appearing in practice every time. Regular checks at the doctor are still important.