High blood pressure means an abnormal increase in blood pressure in the arteries. This elevation can be reduced naturally through several means, as explained by American doctors in an interview with Forbes magazine.
In order to prevent this hypertension, there are natural methods, as listed by doctors Desai and Mehta
Weight loss
For both men and women, being overweight is a risk factor for high blood pressure, says Dr. Desai: " With less weight, the heart and arteries don't have to work as much. Thickening can lead to further increases in blood pressure due to the reduction in the capacity or elasticity of blood vessels. " Thus, weight loss supervised by a health professional, doctor or nutritionist, can help reduce the hypertension. " Even modest weight loss is associated with a significant reduction in blood pressure ," adds Dr. Mehta.
The sport
Physical activity helps control high blood pressure and improve heart performance. Dr. Desai, for example, recommends doing 30 minutes of aerobics a day, a sport that " raises the heart rate gradually and evenly ", and so "helps relax the heart and arteries, while accelerating blood flow to the organs ". If this program cannot be applied, the specialist recommends 15 to 20 minutes a day, 5 to 7 times a week. Aerobics also applies to walking, running, swimming, the elliptical, tennis or cycling.
Don't eat too much salt
Consuming too much salt increases the pressure in the arteries. Thus, it is recommended to avoid foods high in salt such as crisps, fries, salted nuts, soups, cheese or store-bought dressings.
Avoid excess caffeine
Caffeine constricts the arteries and speeds up the heart rate, causing blood pressure to rise. Best not to overdo it, and that goes for caffeinated energy drinks too. Most experts recommend no more than two cups of coffee per day, or 200 mg, for people with hypertension, Dr. Mehta points out. For healthy people, coffee would precisely reduce the risk of cardiovascular disease and mortality, according to an Australian study.
Drink water
Dehydration leads to the production of stress hormones, which are harmful to blood pressure. Drinking water regularly, and reducing caffeine intake, helps prevent dehydration.
Drink less alcohol
Drinking alcohol can deplete the body of magnesium and potassium, which can lead to dehydration, says Dr. Desai. In addition, alcohol increases stress levels, which is not good for blood pressure.
Avoid processed foods
Processed foods, often loaded with sodium and saturated fats, should be avoided. " A good rule of thumb is to have several colors of food on your plate ," advises Dr. Desai. The latter recommends eating more berries, bananas, beets, kiwis, watermelon, oats, garlic, lentils, pomegranates, cinnamon, unsalted pistachios and fermented foods like yogurt. Also, the specialist recommends consuming foods rich in magnesium such as leafy green vegetables. Another recommended food that is likely to please: dark chocolate with at least 70% cocoa and little sugar, which relaxes the blood vessels.
meditation and rest
Chronic stress can lead to a chronic increase in cortisol and adrenaline hormones. There are several ways to combat this stress, such as the practice of meditation, breathing exercises or yoga. Also, Dr. Desai recommends sleeping well, taking breaks in the day, spending time in nature and listening to music.
Stop smoking
Smoking causes acute constriction of the arteries, and in the long term, it contributes greatly to the onset of high blood pressure, says Dr. Mehta. Smoking cessation can be supervised by health professionals such as a tobacco specialist or an addictologist for a more personalized follow-up.
The DASH Diet
One of the most recommended methods is to adopt the DASH diet, which stands for "Dietary approach to prevent high blood pressure". Developed in the late 1990s by a group of American cardiologists, it prevents high blood pressure in people with cardiovascular risk factors, and also helps prevent the onset of various diseases related to feed. On a daily basis, his approach consists of foods rich in potassium, calcium, magnesium, fibers and proteins and at the same time foods low in saturated fats and sodium.
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