How to Lower Blood Pressure: What to Do with a Common Health Problem

How to lower blood pressure

When a person is diagnosed with hypertension, doctors usually prescribe non-drug therapy first. That is, they tell the patient to immediately change their lifestyle

Quitting smoking. Of course, the first step is to quit smoking – almost any specialist will agree with this. After all, even a couple of cigarettes in the morning with coffee causes blood pressure surges and makes the heart beat faster.

Losing weight. Numerous studies have shown that weight loss in overweight or obesity leads to the stabilization of blood pressure.

Physical education. Regular dynamic physical exercises in the air for 50-40 minutes at least four times a week are recommended.

Reduce salt intake to a maximum of five grams per day.

Restriction of alcohol consumption.

Compliance with the work and rest schedule.

A balanced diet. Increasing the proportion of plant foods and low-fat dairy products in the diet.

Let’s talk about the diet in more detail

What foods lower blood pressure

  • Legumes, cereals, fresh vegetables, and fruits;
  • Nuts and bananas;
  • Fish;
  • Skim milk and yogurt;
  • Pumpkin and sunflower seeds (only unsalted)4
  • Garlic and spices;
  • Dark chocolate;
  • Pomegranate.

How to lower blood pressure with folk remedies

Take a hot bath or a basin of water – put your feet in it for no more than 15 minutes – this will dilate blood vessels and lower blood pressure;

Take mustard plasters and stick them on the calves of your feet and the back of your head – the procedure should take no more than 15 minutes;

Use vinegar compresses for your feet. A towel soaked in vinegar solution should be placed on the feet for no more than 15-20 minutes;

Apply breathing exercises: take three slow breaths through the mouth and exhale through the nose, then vice versa – three breaths through the nose and three breaths through the mouth.

Naturally, the well-known physician and TV presenter Eugene Komarovsky could not help but speak out about high blood pressure on his Instagram page.

In order to prevent high blood pressure, Komarovsky recommends avoiding excessive salt intake. In addition, the doctor emphasizes the importance of proper nutrition. You need to diversify your diet by adding more fresh vegetables and fruits to it. People prone to high blood pressure should also avoid eating fatty foods.

Komarovsky also advises people with blood pressure problems to completely stop smoking. And don’t forget about another health enemy – alcohol. And, of course, hypertensive patients need to reduce their alcohol consumption as much as possible.

The doctor also emphasizes the importance of regular physical activity and an active lifestyle. Otherwise, inactivity easily becomes a trigger for the development of hypertension.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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