7 Natural Ways to Reduce High Blood Pressure (Hypertension)

Are you or someone you know suffering from high blood pressure (hypertension)? Here are 7 natural ways to reduce and curb high blood pressure - which can improve quality of life and lower the chance of cardiovascular disease. Please share.

1. Cut the salt intake

High salt intake contributes to high blood pressure. Your salt intake should be below 2.3 grams and preferably below 1.5 grams / daily. Here are five simple ways to reduce the amount of salt you ingest:

Do not salt your food - Salt on food is a habit
Stay away from processed foods - Try using more ingredients in your diet
Reduce fast-food intake - such foods often have very high salt content
Buy food without added salt - a lot of canned foods have a lot of added salt to increase durability
Switch to pink Himalayan salt - this is considerably healthier than regular table salt

- Himalayan salt is healthier than both table salt and sea salt

2. Running, biking, walking, swimming or exercising for 45 minutes a day, 4-5 times a week

Exercise and exercise are very important in controlling your blood pressure. The goal is to feel that you are really sweating and breathing heavily after a good session. A long walk, once a day, can be an excellent way to fight high blood pressure.

Find a training partner - It is much easier to exercise regularly if you are two and can motivate each other
Take the stairs, mow the grass with a regular lawn mower and try raising and lowering a desk at work - Small changes in everyday life can have a major impact on your heart health

3. Relax and unwind - every day

High stress levels lead to higher blood pressure. Therefore, it is important that you learn to find the "off-switch" when you come home from work and duties.

Set aside 15-30 minutes for "my time" every day - close everything else out, put away your mobile and do something you like to do
Read a good book or listen to music before going to bed - Take time to relax before you go to bed
Learn to say NO if you have too much on the agenda
Use the holidays - Studies have shown that you will be happier and more productive in the long run

4. Drink less caffeine

Caffeine can increase blood pressure among those who rarely ingest caffeine and especially among those who have already been diagnosed with high blood pressure. Caffeine temporarily makes the arteries stiffer, which means that the heart has to pump harder to get the blood around the body - which leads to higher blood pressure.

Although most researchers believe that coffee raises your blood pressure, they have also shown that it has many good health benefits - including it can reduce tinnitus. We would rather advise you to cut out unnatural caffeine sources, such as energy drinks.

5. More vitamin D.

Studies have shown that people with adequate vitamin D have lower blood pressure. Contact your GP for a blood test if you are wondering if you are deficient in this vitamin. Here are two ways you can get more vitamin D:

SOL - Sunshine promotes vitamin D production and as little as 20 minutes of sunlight a day can be very healthy.
Eat fatty fish - Salmon, mackerel, tuna and eel are great sources of both vitamin D and omega-3, both of which are very good for your heart health.

6. Avoid alcohol and nicotine

Alcohol and nicotine can aggravate high blood pressure. So we recommend that you cut down on your alcohol intake and stop smoking if you have been diagnosed.

7. Be creative - try yoga or dance!

If you think more traditional exercise is boring, why not try a yoga class or join a dance group? It will also be social and can act as stress reducers.

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Get treatment now - don't wait: Get help from a clinician to find the cause. It is only in this way that you can take the right steps to get rid of the problem. A clinician can assist with treatment, dietary advice, customized exercises and stretching, as well as ergonomic advice to provide both functional improvement and symptom relief. Remember you can ask us (anonymously if you wish) and our clinicians free of charge if needed.