Lowering blood pressure without medication: 5 simple tricks to success

Lowering blood pressure without medication: 5 simple tricks to success

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Lower blood pressure naturally

Many people with hypertension (hypertensives) would like to rely on less medication-lowering blood pressure. These people can be helped! Because often the lowering of blood pressure can also be achieved naturally. In some cases, the drugs are even superfluous in the long run. Danger: Under no circumstances should you reduce the medication prescribed to you without first consulting your doctor!


From the perspective of many sufferers, medication is the easiest and safest way to lower blood pressure and thus contain the strongest risk factor for stroke, heart attack and other heart diseases. Unfortunately, the blood pressure lowerers are often not taken properly because the sufferers perceive or fear side effects.

This worry is not entirely unfounded, because the medicines can actually cause dizziness, drowsiness and weariness, depending on the active ingredient, headache, sleep disorders or erectile dysfunction. Many consumers find themselves less productive after ingestion, only take the preparations as they see fit or even stop taking them entirely. However, this is absolutely counterproductive, because the medicinal reduction in blood pressure can only be achieved through continuous, long-term use.

It depends on you!

It is entirely possible to avoid this dilemma. However, you have to take action yourself. But it is worth it: in the best case scenario, you can achieve ideal blood pressure and stay fit and vital. Our five tips are also easy to implement. Look for yourself:

Tip # 1: Movement is key

You don't have to become a top athlete to do something good for your heart health. Even the switch from complete inactivity to light sporting activities has positive effects. The most important thing for success is that you choose the right sport.

Basically, all sports are possible that have a moderate endurance load. Jogging, Nordic walking, hiking, cross-country skiing, cycling, swimming or ball sports such as tennis are particularly suitable if you are not too ambitious and competitive. The ideal frequency is 3 to 5 endurance sessions of 30 minutes a week. Start with small units of 5 minutes and increase them continuously over several weeks.

On the other hand, all weight sports are rather unsuitable, for example the well-known "pumping" in the gym. Because, as this colloquial expression makes clear, weightlifting often results in pressurized breathing, which leads to spikes in blood pressure and thus to a heavy strain on the heart muscles. However, moderate strength training under the guidance of a physiotherapist or experienced trainer is still possible.

Overall, a well thought-out sporty concept can lower blood pressure by 5 to 10mmHg.

Tip No. 2: Little salt, lots of fresh herbs

A high salt intake can raise blood pressure. If you manage to reduce your salt intake to less than six grams a day, your blood pressure will very likely also drop. With an average, careless diet, you should currently have a daily salt intake of 15 to 30g. Many Germans cannot imagine delicious food with little salt. But Mediterranean cuisine in particular proves that fresh herbs and culinary sophistication can achieve a much better taste than with tons of salt. The cookbook Mediterranean cuisine, which the German Heart Foundation publishes especially for people with heart disease, is warmly recommended to you at this point (!).

Tip No. 3: alcohol in moderation

Above a certain amount, alcohol increases high blood pressure. Men are advised not to drink more than 20 g of alcohol per day, for example about 250 ml of wine (depending on the alcohol content). For women, 10 g is the daily limit, on the one hand because of the lower body weight and on the other because they cannot break down the alcohol so quickly.

Tip No. 4: Get rid of excess weight

Admittedly, this is not particularly easy to implement, but in the case of overweight, normalizing body weight has a very positive effect on blood pressure. Losing weight is not easy, but it is often worth it twice: combine regular physical activity with a healthy diet and you will experience the newly gained vitality as an enrichment that you no longer want to do without. A positive body feeling and a healthy circulation lead to a better quality of life in the long run and that will weigh up all your efforts again - I promise!

Tip No. 5: Manage stress

Professional and private tensions can increase blood pressure in the long run. Negative stress in everyday life is not an unchangeable fact, but can be avoided. Here is a small list of the best stress killers:

1. In stressful situations, first take a bird's eye view and look at what is happening from above! You will often find that excitement doesn't get you anywhere anyway and that some things just happen. If you cannot change them, it is best to accept them.

2. If your stress has a recurring cause, the solution of which is in your power, then tackle it! Career changes or open discussions with your partner can work wonders for your well-being. If necessary, do not shy away from (couple) therapy! Getting help is no shame and has already improved the situation of a great many people.

3. Relaxation exercises help against minor everyday stress. Anything that helps you is allowed: Try yoga, autogenic training, breathing exercises, kneading a stress ball, go rocking or jumping on trampolines!

4. Even a regular hobby can reduce stress. Whether you want to paint, sing, dance or knit: do it regularly. So you have something to look forward to in stressful situations.

5. Reduce television in the evening. It may have a relaxing effect on you, but as a purely passive activity it is not suitable for reducing stress. Plan carefully days a week when you don't watch TV, but instead meet up with friends or pursue your new hobby. We hope you enjoy it! (fs)

Author and source information

Video: How to lower blood pressure without medicine (August 2022).