10 tips to reduce high blood pressure without medication

10 tips to reduce high blood pressure without medication are the greatest discover for medical science. High blood pressure (hypertension) is the biggest risk factor for cardiovascular disease, which in turn are the leading cause of death in world. Approximately 435 million people suffer from hypertension, but only about half of those affected know from their elevated levels. Because high blood pressure often causes no symptoms, rarely occur nonspecific symptoms like headache, dizziness or nosebleeds.

Reduce High Blood Pressure Naturally

Lower high blood pressure

Hypertension occurs when one or both blood pressure values permanently higher than 140/90 mmHg. The higher the pressure in the blood vessels, the higher is the risk of secondary damage to organs such as the kidneys, eyes, heart or brain. The good news is that treatment with medications is not always necessary. Frequently, a change in lifestyle is sufficient to normalize the blood pressure. We give you 10 tips to reduce high blood pressure that can lower your blood pressure with simple measures.

1. Balanced diet

A balanced diet rich in fruits, vegetables and whole grains affects in many ways a positive effect on health. Studies have shown that in particular the Mediterranean kitchen has an antihypertensive and vascular protective effect. Through a varied menu with fish, sea food, poultry , vegetables, salad and olive oil , you can counteract in an enjoyable manner hypertension so.

2. Use spices instead of salt

Salt affects the function of water retention in our body, so that a high salt content in the blood can lead to increase the blood volume. If blood volume will be increase than blood pressure will be increase Therefore, a low-salt diet should be avoided in hypertension. It is generally recommended to take no more than six grams of salt per day. However, this value is easily exceeded, as in many foods – especially in ready meals, sausages and meat – salt is hidden. They therefore preferred cooking itself and use it to refine spices and fresh herbs: These are not only healthier but also more aromatic than salt.

3. Reduce Obesity

Obesity is the one type of major reason promotes the formation of high blood pressure. Fat deposit in the blood vessel and the blood vessel become narrow. A weight loss of two kilograms, you can lower your blood pressure by about three mm Hg, with a weight loss of ten kilograms, the blood pressure drops by up to 20 mmHg.

Reduce High Blood Pressure

4. Move

Sport affects high blood pressure equal to double positive effect: on the one wearing regular exercise helps to reduce obesity. On the other hand decreases by physical activity of arousal of the autonomic nervous system at rest, which dilate the blood vessels and blood pressure is lowered. Recommended are especially endurance sports such as

Cycling, swimming or hiking . Overexertion or abrupt stresses, however, should be avoided because these increase blood pressure. So intense weight training, rowing is not suitable for people with high blood pressure

5. Relax

With chronic stress, the autonomic nervous system is permanently on and activated, it will increasingly stress hormones like cortisol and adrenalin produced: Both lead to an increase in blood pressure. Therefore, blood pressure patients should actively tackle stress. Try out where you can best turn off. Whether a leisurely walk, yoga , relaxation techniques like autogenously training or a good book: Allows is all fun.

6. Give up smoking

Nicotine stimulates the autonomic nervous system and thereby increases the blood pressure. In addition, smoking promotes the development of atherosclerosis and thrombosis. Even if the weaning is often difficult: By eliminating nicotine you can lower your blood pressure and greatly reduce the risk of cardiovascular disease.

7. From time to time a glass of wine

Not only smoking, but also the consumption of alcohol causes a stimulation of the autonomic nervous system and can therefore lead to high blood pressure. However, moderate alcohol consumption seems to have no negative effect on high blood pressure. Every now and then a glass of wine is therefore allowed. Red wine should also act to protect blood vessels by Polyphones contained.

8. Eat more frequently nuts

Nuts have two advantages: First, they are rich in unsaturated fatty acids that affect the blood pressure and blood lipid levels positively. Secondly, they contain a lot of magnesium. By the regular consumption of nuts can help to cover your daily requirement of magnesium and prevent a deficiency. Studies have shown that magnesium deficiency favors hypertension: Thus nuts can help to lower high blood pressure.

9. Try acupuncture

Some studies have found evidence that acupuncture can counteract high blood pressure. If the appropriate places dotted on the inside of the wrist, to certain neurotransmitters are released in the brain that have a calming effect on the cardiovascular system. Since the treatment as good as has no side effects, acupuncture is a low-risk way to treat hypertension without drugs to lower

10. Select the “cuddle hormone”

A happy relationship and a fulfilling sexuality are good for body and soul. When physical contact and sex namely the “cuddle hormone” oxytocin is secreted, which lowers cortisol levels in the blood and the blood pressure. Take therefore regular time for a little togetherness!