Home remedies to reduce blood pressure

Stress, an unbalanced diet, too little exercise and regular alcohol consumption: Living unhealthily is bad for your blood pressure. That’s why Dr Stefanie Siegfried, a specialist in internal medicine, asks about the patient’s lifestyle and diet at the start of every consultation and emphasises how much they affect our blood pressure.

An example from her practice shows how changing your lifestyle can make a huge difference: A 55-year-old man, who owned his own company and was exposed to a lot of stress at work, suffered from high blood pressure for years. He regularly drank large quantities of alcohol to cope with the stress. When he stopped drinking, he lost 20 kg and slept much better. This meant he had more energy and the strength to face the challenges of daily life. He got enough exercise through his job. “The man needed blood pressure tablets for over ten years. By changing his lifestyle, he doesn’t need the medication any more,” says Siegfried.

Five tips to reduce blood pressure naturally

The exact causes of hypertension have not been scientifically proven, but there are risk factors that promote the illness, such as lack of exercise, being overweight, an unbalanced diet, alcohol, tobacco and stress. Generally speaking, the sooner you take action against high blood pressure, the lower the risk of secondary diseases such as heart attacks or strokes.

Five factors can help lower your blood pressure naturally:

The good news is that you can prevent high blood pressure. If high blood pressure runs in your family, you should take your blood pressure regularly. “I recommend that patients over the age of 30 should check their blood pressure regularly. At best, twice a year. You can get it checked in the pharmacy or use your parent’s monitor,” says Dr Siegfried.

Foods that lower blood pressure

Some foods have a direct or indirect positive effect on blood pressure and the blood vessels. Can lemons, beetroot or garlic really help to lower blood pressure? Four foods that help lower blood pressure naturally and their effects:

Teas to lower blood pressure

Green tea is said to have many positive properties, including the effect of lowering blood pressure. This is due to the catechins in the tea plant, which dilate blood vessels and therefore boost blood circulation. An effective alternative to green tea is white tea, because it is processed less and contains less caffeine. Herbs such as valerian, lemon balm and lavender also have a positive influence on blood pressure.

Other foods that help lower blood pressure

• Olive oil
• Cabbage
• Horseradish
• Spinach
• Asparagus
• Peas
• Apricots
• Nuts such as pistachios or walnuts
• Coconut milk
• Tomato purée
• Magnesium

How does salt influence blood pressure?

It is undisputed that too much salt in food increases blood pressure. This is because salt draws water from the body, which increases the volume of blood and causes the pressure in blood vessels to rise. So it’s worth reducing your salt intake if you have high blood pressure. Studies have shown that going without salt entirely for at least four weeks results in a noticeable reduction in blood pressure.

High blood pressure: know the symptoms

Most people with high blood pressure don’t show any symptoms, which is why it is often diagnosed late. If you have the following symptoms, you should get your blood pressure checked as soon as possible:

• Oppressive headache
• Dizziness
• Tightness in the chest
• Severe anxiety
• Shortness of breath
• Nosebleeds
• Pulsing sensation in the neck or head