General information
If the blood pressure in the vascular system remains too high for a long time, this can lead to cardiovascular diseases such as a heart attack or stroke. For this reason, the aim of blood pressure-lowering measures is to reduce the risk of mortality. The methods used to lower blood pressure include not only drug therapy, but also changes in lifestyle and diet.
How can you lower your blood pressure naturally?
Many people suffer from high blood pressure and are taking medication to treat it, but few people know that even with a change in diet, exercise and a few tricks you can do something about high blood pressure yourself. Therefore, even before regularly taking medication, one should try to normalize the blood pressure by a so-called lifestyle change and only if this fails, take the medication. However, drug therapy should always be accompanied by a lifestyle change.
In some cases, however, it is necessary to take medication, such as in the case of very high values or certain causes of high blood pressure. First and foremost, weight normalisation is important, as excessive weight is one of the main causes of high blood pressure. This depends on the recommended BMI limits (<25 kg/m2).
But even a weight loss of only 5 kg can reduce blood pressure by as little as 3-4 mmHg. To achieve this, one should eat a balanced and healthy diet, take part in sports at least three times a week and avoid excessive stress. You should also make sure you get enough rest and sleep. Alcohol and nicotine also increase blood pressure, so it is best to avoid these substances altogether or to limit their consumption. Women should consume a maximum of 12 grams and men a maximum of 24 grams of alcohol (equivalent to about half a litre of beer) per day.
Home remedy for high blood pressure
There are many home remedies that are supposed to have a positive effect on blood pressure. However, it is not always possible to lower blood pressure sufficiently, so that it may still be necessary to take medication. Among the remedies that are supposed to lower blood pressure are beetroot, dark (bitter) chocolate (with a lot of cocoa content), hibiscus tea and ginger, as well as cayenne pepper and the active ingredient capsaicin, which is contained in chilies, for example.
Likewise, a few raisins a day, or three kiwis a day, and red potatoes are said to lower blood pressure. All these remedies have also been tested in studies and seem to show positive effects, but the effect is rather small and far less effective than, for example, the effect of sport and weight normalization. There is also the theory that a lot of sodium (as contained in common salt as sodium chloride, among other things) increases blood pressure, while the antagonist potassium lowers blood pressure. This is why foods rich in potassium, such as bananas and honeydew melons/water melons, are also believed to lower blood pressure. Various studies have shown similar effects when taking three whole grains a day, walnuts and 40 mg milk or soya protein a day.
