Content

• Steps
• Method 1 of 4: How to Reduce Salt in Your Diet
• Method 2 of 4: Diet changes
• Method 3 of 4: How to Reduce the Impact of Other Factors
• Method 4 of 4: How to Relax
• Warnings

High blood pressure is one of the most common health problems around the world. Many people with high blood pressure have to take medication. However, pressure can be reduced without medication. These methods are effective if you have prehypertension and do not need to take regular medications just yet. Special techniques, including dietary and lifestyle changes, combined with medication, can help you keep your blood pressure in check and improve your overall health.

Steps

Method 1 of 4: How to Reduce Salt in Your Diet

1. 1 Do not add excess salt to foods. Put no more than a pinch of salt in your food while cooking and do not add salt to your food when you eat. Salt is certainly necessary for the body, but it must be ingested in small amounts, so you already get too much salt if you eat ready-made meals and add a small amount of salt when cooking yourself.
   • Due to the excess salt in the body, fluid will be retained, which will lead to an increase in pressure.
   • Salt increases the volume of blood in the body. When there is more blood, the heart has to beat faster in order to pump all this volume. Because of this, the pressure rises.
2. 2 Don't eat processed foods. Processed foods are high in salt and other additives (for example, they contain the preservative sodium benzoate). Remember, it's not just the amount of salt you put in your food that matters, but also the amount of salt that is already in ready-made food.
   • Sodium ions, which are a constituent of verified salt, increase blood pressure. As a rule, the amount of sodium is indicated on the product packaging under the nutritional value section.
   • When shopping for food, pay attention to the amount of salt and sodium. Try to buy more food without salt.
   • Usually, a lot of salt is found in processed foods, canned foods and ready-made sauces: meats, pickles, olives, canned soups, chili sauce, bacon, sausages, baked goods and canned meats. Don't buy ready-made dressings and sauces (mustard, salsa, chili, soy sauce, ketchup, barbecue sauce, and others).
3. 3 Keep track of the amount of salt you eat. Many people eat 5 grams or more of salt a day, which is extremely unhealthy. It is difficult (and not necessary) to completely abandon salt, but the use of this substance can be limited to two grams per day. Try to keep track of your daily salt intake and avoid salt as often as possible.
   • A low-salt diet means eating 0 to 1.4 grams of salt per day. A diet with moderate amounts of salt includes 1.4 to 4 grams per day. If the diet contains more than 4 grams of salt per day, it is considered a high salt diet.
   • Remember, the recommended amount of salt in your diet is 2.5 grams per day.

Method 2 of 4: Diet changes

1. 1 Eat in moderation and try to eat low-fat foods. It is important to eat in moderation and in a balanced manner to keep blood pressure from rising. Try to eat more plant-based foods (fruits and vegetables) and reduce your intake of meat, dairy products and eggs.
   • Try to keep at least one of your meals free of meat and consisting mostly of fruits and vegetables. For example, for dinner, you can eat green leafy vegetables, assorted vegetables, and some seeds (for example, carrots, cucumbers, celery, sunflower seeds).
   • Choose lean meats such as skinless chicken. Dairy products should also be low-fat.
2. 2 Don't eat foods that are high in sugar and fat. Cut out caffeine, candy, processed carbs, red meat. These foods are delicious, but they are low in nutrients. They can be replaced with healthier foods.
   • Buy chicken and fish instead of red meat.
   • For sweets, eat fruit instead of candy.
3. 3 Eat more fiber. Fiber cleanses the body and helps control blood pressure through a positive effect on digestion. Many vegetables are high in fiber, especially green leafy vegetables. Fiber is also abundant in fruits, nuts, legumes (peas, beans), and whole grains.
   • Eat pears, strawberries, avocados, apples, carrots, beets, broccoli, lentils, and beans.
   • It is recommended that you eat 4-5 servings of vegetables, 4-5 servings of fruits, and 4-5 servings of legumes and seeds daily. Alternate with high fiber foods.
4. 4 Eat foods high in omega-3 fatty acids. Most people lack omega-3 fatty acids (fish oil) in their diet.If you enrich your diet with these acids, your blood pressure can begin to drop. Eat fish twice a week or more because fish contains omega-3 fatty acids. In addition, eating fish can help lower blood triglyceride levels and improve heart health.
   • Fish is high in protein, and many fish (such as mackerel, salmon, and herring) are high in omega-3 fatty acids.
   • Eat one or two servings (85 grams each) of lean meat, including fish, per day.
   • You can also take omega-3 fatty acids in capsules. However, check the capsule manufacturer's information first. There is evidence that some fish products may contain mercury.
5. 5 Eat more potassium. Potassium is needed by the body to balance the effects that table salt has on metabolism. Potassium helps the body eliminate salt in urine. Try to keep your daily potassium intake between 3,500 and 4,700 mg. This element is found in large quantities in the following foods:
   • bananas,
   • tomatoes and tomato juice,
   • potato,
   • peas,
   • onion,
   • oranges.
   • fresh fruits and dried fruits
6. 6 Ask your doctor about nutritional supplements. Ask if you can substitute food supplements for your medications. Many natural supplements have been tested and proven to be effective in lowering blood pressure.
   • Coenzyme Q10, omega-3 fatty acids, fish oil, garlic, curcumin (derived from turmeric), ginger, cayenne pepper, olive oil, nuts, hawthorn, magnesium, chromium work best for high blood pressure. Ask your doctor if you can take these supplements.
   • Vitamins B12, B6 and B9 reduce blood homocysteine ​​levels. High homocysteine ​​levels can cause heart problems.

Method 3 of 4: How to Reduce the Impact of Other Factors

1. 1 Stop smoking. Stimulants in cigarette smoke (notably nicotine) increase blood pressure. If you quit smoking, you can not only reduce blood pressure, but also help your heart to become healthier. It can also help prevent other diseases, including lung cancer, from developing.
   • If you find it difficult to quit smoking, ask your doctor how he can help you. Your doctor may recommend a drug to help you quit smoking and suggest specific programs.
2. 2 Eat less caffeine. Avoiding coffee, soda, and other caffeinated beverages can lower your blood pressure. 1-2 cups of coffee can increase the pressure to a dangerous level, so it is best to skip this beverage entirely.
   • In hypertension, caffeine exacerbates the problem because it affects the nervous system. The nerves become agitated and make the heart beat faster, which increases the pressure.
   • If you consume a lot of caffeine (more than 4 caffeinated drinks per day), you should gradually reduce the amount of caffeine in your diet to avoid symptoms of a sudden withdrawal from caffeine (such as headaches).
3. 3 Lose weight. Being overweight makes the heart beat faster all the time, which increases blood pressure. Losing those extra pounds through proper nutrition and exercise can help your heart beat less often and reduce blood pressure.
4. 4 Avoid drugs and alcohol. Drugs and alcohol, when consumed in excess, destroy organs in the body, including the liver and kidneys. Due to disturbances in the work of these organs, excess fluid accumulates in the body, and the heart has to beat more often, which increases the pressure.
   • Many drugs are stimulants. They increase the heart rate and blood pressure. By cutting off drugs and alcohol, you can lower your blood pressure.
5. 5 Watch your pressure. Blood pressure can be monitored using a mechanical tonometer and a stethoscope. Find out how to use these devices. Alternatively, you can purchase an automatic or semi-automatic blood pressure monitor at the pharmacy, which is much easier to use.These devices will help you monitor pressure over time.
   • Normal pressure - 120/80 and below
   • Prehypertension - 120-139 / 80-89
   • Hypertension of the first stage - 140-159 / 90-99
   • Stage II hypertension - 160/100 and above

Method 4 of 4: How to Relax

1. 1 Fight with chronic stress. Minimize your exposure to stressors if possible (for example, give up stressful work). If you have chronic stress, your body releases stress hormones all the time, making your cardiovascular system unable to handle the stress.
   • Stress hormones increase your heart rate, breathing, and heart rate. The body believes that you have to fight or flee, and tries to prepare in advance for such actions.
   • For many people, stress temporarily increases blood pressure. If you have high blood pressure due to excess weight or heredity, stress will increase it even more. This is because the adrenal glands produce stress hormones that make the cardiovascular system work harder.
2. 2 Take a bath or shower to relieve blood pressure. Fifteen minutes in a hot bath or shower can help relieve your blood pressure for several hours. If you take a bath or shower before bedtime, your blood pressure will decrease for several hours or even overnight.
3. 3 Meditateto calm down and relieve pressure. Try to find time for relaxation and meditation throughout the day. Even just watching your breathing and trying to slow it down can have a positive effect on blood pressure.
   • Breathe deeply and slowly as you meditate. Do this until you fall asleep or until you feel relaxed.
4. 4 Walk home or exercise every day. Try to walk 20-30 minutes every day at a moderate speed (4-5 kilometers per hour). Studies have found that simple walking can lower blood pressure in hypertension.
   • If you can't walk down the street, use a treadmill. This way you can walk even if it is snowing or raining outside. You can even wear your pajamas at home!
   • Taking a long walk on your way home from work can help you relax before bed. Take time to relax every day.

Warnings

• If you follow all the recommendations from this article, but the pressure does not fall below the 140/90 mark, you should consult a doctor.
• Low blood pressure (hypotension) is also very dangerous. If the pressure drops to 60/40 and below, call an ambulance.
• If hypertension is not treated and blood pressure checked regularly, it increases the risk of complications such as thickening of the heart wall and decreased elasticity of the heart muscles. In addition, hypertension can cause diseases such as diabetes, nerve damage, kidney failure, heart attack, and stroke.