14 effective tips on how to lower your blood pressure
1. Increase movement and activity
Exercise and sports are not only good for your mental health, but also for your blood pressure. Numerous studies have shown that endurance sports and low-intensity activities in particular can significantly lower blood pressure. But how does that work? This form of exercise primarily trains your cardiovascular system. Your heart becomes stronger, works more efficiently, and thus has to use less force to pump blood through your circulatory system.
But how much sport and exercise is healthy for you? Of course, you don't have to run a marathon every day. It's all about increasing your daily activity level through active habits. You can do this by, for example:
Taking the stairs instead of the elevator.
Walking or cycling instead of driving a car
Doing gardening and household chores
Playing a team or individual sport
Incorporating these habits into your daily routine to get at least half an hour of regular exercise each day is already a big improvement. Specific forms of exercise and activity to complement and lower your blood pressure include endurance training, aerobics, HIIT (High Intensity in Short Intervals), or the well-known 10,000 steps per day.
2. Weight loss in case of overweight
If you are overweight, weight loss will help you not only to maintain your general health in the long term, but also specifically for your blood pressure. Losing as little as 2 kilograms can have a big impact and lower your blood pressure. In addition, a targeted weight loss also increases your general well-being.
3. Reduction of sugar and refined carbohydrates
Studies have shown that high sugar consumption in particular is associated with higher blood pressure levels. Reducing your intake of industrial sugar, as well as carbohydrates with a high glycemic index - those that cause your blood sugar to rise rapidly in a short period of time - will help you lower your blood pressure. At the same time, this measure will help you lose weight and keep you feeling fuller for longer.
4. Reduced salt consumption
In addition to less sugar, reduced salt consumption also lowers blood pressure. So try to eat a diet as low in salt as possible. The recipes in your Miku app can be a great help in this regard and help you to conjure up maximum flavor in your dishes even without salt.
5. Avoid convenience foods
You may already know that you should avoid convenience foods. In addition to phosphates and additives, convenience products such as instant soups, frozen pizza, chips and other snacks contain a lot of salt, sugar, refined carbohydrates and fats. Even low-fat products often contain additional salt and sugar. Remember: fat is generally not bad, but an essential nutrient! "Healthy fats" are a key component of a healthy diet.
6. Stop smoking
Quitting smoking is easier said than done, but you can do it! You see, smoking harms your heart, causes inflammation, and clogs your blood vessels. This in turn leads to high blood pressure levels. So if you can overcome this challenge, it's a huge step toward a healthier life in general.
7. Less stress
Family, work, health, national and international conflicts - we live in stressful times. Reducing your stress levels will not only help you lower your blood pressure, but also increase your overall well-being. Whether it's breathing exercises, walking and exercising, reading, or going to the movies, there are numerous ways to take time out. For example, regular saunas or alternative medicine such as acupuncture can also help you go through life with less stress. You know best how to let off steam personally. The main thing is to have fun and recharge your batteries for everyday life!
8. Meditation and yoga
Another key to better health and specifically a reduction in blood pressure, can be mindfulness exercises and meditation. Yoga, for example, offers a more active alternative. Nowadays, you can find numerous clubs, groups or even apps and channels that help you learn the basics of meditation and yoga and guide you. Perhaps you have friends or acquaintances from your dialysis group with whom you can attend regular classes. Why not give it a try?
9. Restful sleep
Sleep in general is of enormous importance for your health and therefore also for your blood pressure. Especially sleep cycles of less than 7 hours, but also longer than 9 hours, result in increased blood pressure. So try to keep your sleep duration within 7 to 9 hours. In addition to the duration of your sleep, the quality of your sleep also plays an enormously important role. If you find it difficult to get regular restful sleep, here are a few tips:
Try to integrate a regular sleep rhythm into your daily routine and go to bed and get up at the same times
Relax before going to bed and avoid blue light like from your cell phone or TV beforehand. Blue light glasses are also suitable as an alternative.
Be active during the day and eat healthy - Avoid taking too many and too long naps
Make sure your bedroom is a pleasant place to sleep and try to darken your room completely.
A proven way to reduce blood pressure is to consume garlic or garlic extract. Try to include more of the famous bulb in your diet. The Miku app with its numerous recipes will also help you with this. Alternatively, you can also take dietary supplements in the form of garlic extract.
11. Healthy proteins
Several studies have shown that a regular diet rich in protein has a positive impact on blood pressure. The quality of the proteins also plays an important role in this regard. However, make sure your diet and protein sources are low phosphate foods. You can find a list and more detailed information about this in the article about the phosphorus-protein ratio in your Miku app.
12. Drink less alcohol
A conscious handling and consumption of alcohol should be self-evident for your health. In terms of blood pressure, as little as 10 grams of alcohol can cause a slight increase in your blood pressure. A normal drink already contains 14 g of alcohol! So try to reduce your alcohol consumption or, at best, even avoid it completely.
13. Reduce caffeine intake
Besides alcohol, caffeine also increases your blood pressure. However, this reaction also depends on individual factors. For example, if you are more sensitive to caffeine, you should try to reduce your coffee and caffeine consumption or resort to caffeine-free alternatives.
14. Taking prescription drugs
If you have high blood pressure and there is no improvement after implementing the previously mentioned tips, your doctor can help you with prescription medications. These medications will help lower your blood pressure over the long term and are especially helpful if you have other risk factors. Communication with your medical team is essential to determine which medications are right for you. Do not hesitate to raise this issue in order to find solutions together.
- Healthline. 17 Ways to Lower Your Blood Pressure. Accessed on May 9th, 2022