How can I naturally lower my blood pressure?
February 3, 2022 | 120,00 EUR | answered by Ben Koch
Dear team of the online consultation,
My name is Hanna Hering and I have been having problems with my blood pressure for some time now. I have noticed that it has been frequently elevated lately and I am worried about what that could mean for my health. My blood pressure is often in the range of 140/90 mmHg or even higher.
I am only 35 years old and otherwise feel healthy. I do not smoke, drink very little alcohol, and mostly eat a healthy diet. However, I would like to take action before further problems develop. I have read that there are various natural ways to lower blood pressure without immediately resorting to medication.
Could you please give me some tips on how I can naturally lower my blood pressure? Are there specific foods I should avoid or consume more of? Are there certain exercises or relaxation techniques that are helpful? I would like to know if there are also helpful supplements that could assist me.
Thank you in advance for your support and advice. I would like to actively do something for my health and look forward to hearing from you.
Sincerely,
Hanna Hering
Dear Hanna Hering,
Thank you for your message and your trust in my expertise as a general practitioner. It is good that you are concerned about your blood pressure and want to take active steps to address it before further problems develop. It is important to keep an eye on your blood pressure, as long-term elevated blood pressure can lead to various health issues.
First of all, it is great to hear that you maintain healthy habits such as not smoking, consuming alcohol in moderation, and eating a healthy diet. These are important factors in maintaining health and can also have a positive impact on blood pressure.
There are indeed various natural ways to lower blood pressure. One important measure is reducing salt intake in your diet. High salt consumption can raise blood pressure, so it is advisable to avoid salty foods and instead opt for fresh and unprocessed foods. Drinking enough water can also help regulate blood pressure.
Certain foods can also help lower blood pressure. Examples include foods rich in potassium, such as bananas, oranges, spinach, and potatoes. Foods high in magnesium, like nuts, legumes, and whole grains, can also have a positive effect on blood pressure.
Regular physical activity is also important in lowering blood pressure. Endurance sports like jogging, swimming, or cycling can help regulate blood pressure. Relaxation techniques such as meditation, yoga, or progressive muscle relaxation can also be helpful in reducing stress and lowering blood pressure.
While supplements may be supportive, they should not be considered as the sole measure to lower blood pressure. Some supplements, such as Omega-3 fatty acids, Coenzyme Q10, or garlic supplements, can have a positive effect on blood pressure. However, it is important to consult a doctor before taking such supplements to rule out any potential interactions with other medications.
I hope these tips help you in naturally lowering your blood pressure. It is important to regularly monitor your blood pressure and consult a doctor if the readings remain elevated. I am happy to answer any further questions you may have.
Best regards,
Ben Koch, General Practitioner
