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.