Lowering high blood pressure without medication: food and diet
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How can you best lower high blood pressure? Lowering high blood pressure without drugs: nutrition, diet and lifestyle. It is not always necessary to be prescribed medication to lower blood pressure. By making lifestyle changes, blood pressure can be significantly lowered and the risk of cardiovascular disease can be reduced. Even when blood pressure is normal, lifestyle changes may be desirable. Blood pressure increases with age, especially with an unhealthy diet. What should you do or not do and what should you eat or not eat to lower blood pressure? What is a high blood pressure lowering diet? Which foods help lower blood pressure significantly? We describe some lifestyle changes you can make to lower or control your blood pressure.
Why it's important to control your blood pressure
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High blood pressure leads to damage to the blood vessel wall. Atherosclerosis (arteriosclerosis) develops at the location of these damage. Atherosclerosis causes cardiovascular disease. The younger you suffer from high blood pressure, the more at risk you run. Research shows that young adults with slightly high blood pressure values are more likely to develop heart problems later in life. This is according to a study published in the Journal of the American College of Cardiology. [!1] The study focused on nearly 2,500 men and women aged 18 to 30 when the study began. The researchers followed them for 25 years. During that time, the participants were extensively examined seven times. Blood pressure was also measured during check-ups. Towards the end of the study, the researchers are also conducting imaging studies of the heart. Some participants had slightly above-normal blood pressure values (120/80 to 139/89) when they were under 30 years old. This level is not high enough to be considered hypertension (high blood pressure). It's known as prehypertension
Weight loss when overweight
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Obesity is known to be a risk factor for cardiovascular disease. In addition, blood pressure often increases with weight gain. Losing just 5 pounds can help lower your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes use of high blood pressure
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Follow the DASH diet
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With the DASH diet, which has come over from America, you can significantly lower your blood pressure within two weeks. DASH stands for Dietary Approaches to Stop Hypertension
Reduce the use of sodium
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Excessive salt consumption is often associated with hypertension. Sodium
Quit smoking and avoid secondhand smoke
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Smoking is by far the greatest risk factor when it comes to heart disease and hypertension. Therefore it is recommended to quit smoking
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Eat dark chocolate
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Research by Boston University has shown that dark chocolate has a relaxing effect on the blood vessels and lowers blood pressure. Only dark chocolate
Power
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Raisins lower blood pressure