How to reduce blood pressure: ways at home

The heart pumps blood through arteries to all parts of our body. The force with which blood presses against the walls of the arteries is called blood pressure, and it can fluctuate throughout the day.

For example, readings naturally rise before you wake up in the morning and when you exercise. However, consistently high readings can increase your risk of cardiovascular disease.

Not only medications but also dietary habits can effectively correct these values.

MD, professor, specialist in integrative and anti-aging medicine

“A balanced diet allows us to keep blood pressure figures under control, which is very important for the prevention of heart attack, stroke, development of heart failure, protection of our vision and kidneys.”

Table of Contents

Proper salt intake

Salt, which is mainly made up of the mineral sodium, is known to increase blood pressure levels. That is why it is important to reduce its consumption to 1.5 g per day and replace it with table salt, a product with a reduced sodium content.

It is important to remember that in ready-to-eat products (store-bought baked goods, first or second courses), there is always a lot of salt. Therefore, it is better to prepare food at home and control the amount of added seasoning. Also, a large amount of sodium is found in ketchup, soy sauce, salad dressings.

Sodium retains water in the body, and its increase causes an increase in blood pressure. Moreover, fluid retention by sodium in the vascular wall provokes their swelling and also increases the readings on the tonometer.

The right choice of foods

Unsweetened yogurt

A recent scientific study has shown that yogurt has a positive effect on blood pressure in people with hypertension. This is due to the high content of calcium, potassium and magnesium in this product.

Among these nutrients, potassium is best known for its role in lowering blood pressure. It works in several ways: it helps the body eliminate excess sodium and relaxes the walls of blood vessels, which allows for better blood flow.

Look for unsweetened natural and Greek yogurts. They can be mixed with fruits, seeds and nuts for a healthy breakfast or snack.

Berries

Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. According to scientific articles, these substances help control blood pressure readings in people suffering from hypertension.

Berries can be eaten alone as a sweet snack or added to dishes such as yogurt or oatmeal.

Beets

The root vegetable is rich in organic nitrates, which the body converts into nitrous oxide. This molecule has been shown to lower systolic blood pressure and keep the endothelium (the inner lining of blood vessels) healthy.

Beets are also a source of other nutrients, including potassium, fiber, folic acid, manganese, vitamin C and iron, many of which have also been linked to lowering blood pressure.

The root vegetable can be eaten as a side dish, in soups, or added raw to salads. You can also buy beet juice (make sure there is no sugar in the composition) to drink it separately or add it to smoothies.

Leafy greens

Cabbage, leafy kale, spinach, chard, arugula and other leafy green vegetables also contain a lot of organic nitrates that dilate blood vessels and improve blood flow. In addition, three specific minerals that have a positive effect on blood pressure in such foods are potassium, calcium and magnesium.

Reduce alcohol consumption

To improve blood pressure readings, you should limit alcohol consumption. The fact is that alcohol increases the level of the hormone renin in the blood, which makes blood vessels narrow and reduces the amount of fluid excreted by the body in the form of urine.

This combination has a detrimental effect on blood pressure.

Avoiding certain foods

There are products that can adversely affect blood pressure, causing an increase in indicators. We have already said that you need to reduce salt intake. However, you should remember that it also hides in canned, pickled, frozen and processed foods, fast food, snacks such as crackers, chips.

You should also avoid or reduce your intake of red meat, sausages, fried foods and sugary sodas.