How to keep your blood pressure normal with pills. How to maintain normal blood pressure: the doctor gave important recommendations

For many, the phrase “arterial hypertension” is familiar firsthand.

The disease develops gradually. It all starts with small leaps blood pressure.

And the absence timely treatment and management unhealthy image life contribute to the worsening of the problem.

To avoid health problems in the future, you should think about prevention hypertension. So, how to keep your blood pressure normal.

Preventing blood pressure

Doctor's consultation. People who have periodic increase blood pressure, you should regularly visit a cardiologist. At least once every six months, you need to consult a specialist and undergo the necessary examinations.

Quitting bad habits. The health of the cardiovascular system is influenced by smoking and consumption alcoholic drinks. Therefore, it is worth reducing the number of cigarettes smoked or completely giving up bad habit. You should also avoid drinking any alcoholic beverages.

The effect of tea on blood pressure. How to keep blood pressure normal without medications? If your blood pressure rises periodically, you should not seek help. medicines. You can reduce blood pressure with warm baths for your hands and feet, mint tea, motherwort tinctures.

Blood pressure levels are affected by the caffeine contained in coffee and tea. People with a penchant for arterial hypertension it's worth replacing them more healthy drinks. Will bring exceptional benefits to the body green tea, any fresh juices.

Reducing the amount of salt in the diet. Salt provokes an increase in blood pressure. Excessive use it negatively affects the condition of the body. You can replace salt with natural spices, seasoning ready-made dishes with them. It is better to prepare salads from fresh vegetables without salt. It is enough to acidify them a little with lemon juice.

Nutrition for blood pressure. At high blood pressure worth eating food rich in magnesium and potassium. Many of these substances are contained in buckwheat and wheat cereals, baked potatoes, dried fruits, cabbage.

Physical activity under pressure. People who want to improve their health should exercise regularly. Physical activity should be moderate, otherwise an untrained body may suffer. It is recommended to go jogging fresh air, race walking, swimming.

The body's resistance to stress plays a huge role in the health of the cardiovascular system. It can only be increased positive attitude. You should avoid quarrels and conflicts, maintain good-natured relationships with colleagues, share good mood with family and friends.

Monitoring blood pressure, regular examination by a cardiologist, systematic exercise and proper nutrition will help reduce the risk of developing arterial hypertension and keep blood pressure normal, and, in general, improve the health of the body.

Cardiologist Anna Soloshchenko told us what pressure is considered normal and what to do to keep it normal.

According to her, for most people, all blood pressure readings that do not exceed 140/90 are considered normal.

“If your blood pressure never rises above 140/90, I can congratulate you - you do not belong to the large cohort of hypertensive people. My advice to you is to engage in prevention so that it remains this way. However, there are certain groups of people whose blood pressure is not in no case should it exceed 130/75. These are people with diabetes or established cardiovascular diseases (having a history of heart attack or stroke, heart failure, chronic kidney disease, etc.),” notes the cardiologist.

What diseases cause high blood pressure?

All diseases accompanied by high blood pressure can be divided into two large groups:

Arterial hypertension- a disease that is often inherited and does not have a separate, specific cause of high blood pressure. Almost all organs and systems (central nervous system, kidneys, blood vessels, heart) are involved in increasing pressure. On at the moment This group accounts for approximately 98% of all cases of hypertension.

Symptomatic arterial hypertension- diseases individual organs and systems, one of the symptoms of which is increased blood pressure.

"The most common causes of symptomatic arterial hypertension are diseases of the kidneys or their vessels ( renal failure, chronic pyelonephritis or glomerulonephritis, kidney damage due to diabetes mellitus or narrowing of the blood vessels that supply our kidneys), endocrine system(adrenal glands, thyroid gland etc.), heart or blood vessels (atherosclerosis of the aorta, aortic valve insufficiency, etc.),” explains Anna Soloshchenko.

How to maintain normal blood pressure

1. Stop smoking

Remember that even one cigarette will cause irreversible damage to your blood vessels.

2. Exercise regularly

"I recommend training at least 3 times a week for 45 minutes. During training, it is very important to control your heart rate (any gadgets - heart rate monitors, smart watch etc.). First, calculate the maximum heart rate for your heart using the formula 220 minus your age. That is, if you are 35, then your maximum heart rate (HR) will be 185 beats per minute. I advise you to train within a heart rate range of 60 to 85% of your maximum heart rate,” says Anna Soloshchenko.

3. Support normal weight body

Important for the prevention of hypertension and all cardiovascular diseases, as well as for diabetes, there are two indicators - body mass index (BMI) and waist circumference. The latter indicator should not exceed 102 cm for men, and 85 for women. BMI should be below 25. Anyone can calculate it using a simple formula: BMI = weight in kg, height squared in meters.

For example, calculation for a person weighing 80 kg and height 180 cm: BMI = 80 / 1.8 × 1.8 = 24.7.

4. Eat less salt

According to WHO recommendations, salt intake per day should not exceed 5 g (1 teaspoon). Special attention should be given to products that have “hidden” salt: sausage, smoked meats, ready-made sauces, etc.,” advises the cardiologist.

Hypertension (high blood pressure) is a disease characterized by a sustained increase in blood pressure. Blood pressure is considered normal: systolic (upper) - up to 140 mm Hg. Art., diastolic (lower) - up to 90 mm Hg. Art. Arterial hypertension BP (hypertension), in the form of chronically high blood pressure, is common throughout the world and accounts for almost 25% of all cases of cardiovascular disease. Initially, the heart adapts to the increased pressure by increasing the mass and strength of the heart muscle. However, with very high and prolonged arterial hypertension, it gradually weakens, hypertrophy is replaced by a simple expansion of the cavities of the heart, and heart failure occurs. Hypertension is often the cause and coronary disease hearts. To others common reasons Deaths associated with long-term hypertension include strokes and kidney damage. Long-lasting arterial hypertension, if left untreated, leads to accelerated development atherosclerosis, as well as to an increase in the frequency kidney diseases, to heart failure and strokes.
U healthy person blood pressure fluctuates throughout the day depending on emotional state, stress, sleep and many other physical and mental factors. These fluctuations reflect certain shifts in the normally existing fine balance, which is maintained as nerve impulses, coming from the centers of the brain and sympathetic nervous system, as well as changes in chemical composition blood, having a direct or indirect regulatory effect on blood vessels. With strong emotional stress sympathetic nerves cause narrowing of small muscular arteries, which leads to increased blood pressure and heart rate. Of even greater importance is the chemical balance, the influence of which is mediated not only by the brain centers, but also by individual nerve plexuses associated with the aorta and carotid artery. It is customary to distinguish three stages of development of hypertension:

Stage 1 - pressure rises to 160-170/90-100 mmHg. Art., the pressure level is unstable. Patients complain about headache, insomnia, increased fatigue.
Stage 2 - the pressure is stable and is kept within the range of 180-200/105-110 mmHg. Art. Hypertensive crises often occur at this stage.
Stage 3 - pressure reaches 200-230/115-120 mmHg. Art. or higher. At this stage there are organic changes in vessels and organs.

Hypertension can cause atrial fibrillation. If the main reason atrial fibrillation hypertension occurs, then complex treatment actively use antihypertensives medicinal plants- motherwort, cudweed, mistletoe, chistema, mint, lemon balm, bearberry, lingonberry and others. They prepare an infusion or drops in alcohol. For example, an infusion is prepared from motherwort herb as follows: 2 tbsp. spoons of chopped herbs pour 1 liter of water. Boil over low heat with the roof closed for 20 minutes. Leave for 40 minutes. Drink 1/2 glass 4-5 times a day, mainly in the afternoon, evening and at night. Drops in alcohol are also prepared from motherwort herb. Take 100 g of crushed raw materials, pour in 1 liter of 40% alcohol. Leave for 20 days in a dark place at room temperature. They recommend 30-40 drops 3-4 times a day, with 1/3 glass of water, regardless of meals, in the afternoon, evening and at night. Course of taking motherwort preparations: 2-3 or more months.

How to reduce blood pressure.

Treatment of hypertension folk remedies:

limit consumption of salt and animal fats;
eat vegetables, fruits, dairy products, especially cottage cheese;
drink 4 glasses of juice daily or eat an equivalent amount of fruit;
take honey 2 hours before meals: in the morning - 30 g, in the afternoon - 40 g, in the evening - 30 g;
: eat 2-3 cloves per day;
: eat 40-50 berries per day raw;
there is baked with peel with fresh onions and garlic;
eat cinnamon with honey or yogurt;
eat white acacia flowers raw or drink a decoction of the flowers as tea;
: eat 3-5 berries 3 times a day (without sugar);
apply a cloth dampened to your heels apple cider vinegar;
juice - 50 ml;
drink morning and evening (1-1.5 months);
drink a decoction of potato peels without restrictions;
blue honeysuckle: yes fresh berries 40-50 pcs. per day;
red beet juice, honey - in equal parts: take 1 tbsp. spoon
4-5 times a day;
chokeberry, sugar - in equal parts: take 1 teaspoon
before meals in the morning and evening.

Beetroot for hypertension.

If you have hypertension, then eat a salad of fresh beets (cannot be cooked), garlic and dill once a day for six months. Dill can also be used dried. Add to salad sunflower oil, preferably unrefined. Instead of beets, you can use beet tops, which contain 2 times more vitamin C and 1.5 times more folic acid than in the root vegetable itself. It is advisable to eat salad in the morning on an empty stomach.
You can add different greens to the salad. It is also a good preventative against atherosclerosis, cancer, thrombophlebitis, heart attack and stroke.

tincture for hypertension.

Take 3 whole pine cones and put them in glass jar, pour 0.5 liters of vodka, add 1 tbsp. l. pharmacy tincture valerian and 10 pieces of sugar. Leave in a dark place for 2 weeks. Strain and take 1 tbsp. spoon overnight, the cones can be poured with vodka 2 more times, but each subsequent time they should infuse for a week longer.

water for hypertension.

You need to take 1 tbsp. rowan berries, rinse, mash with a wooden spoon, add 1 liter of water, boil for 5 minutes. and strain. Dissolve 2 tbsp in the resulting liquid. honey and put in a cold place for 3-5 days. Drink 0.5 tbsp twice a day.
It should be remembered that for patients who have a tendency to form blood clots, it is better to use another recipe.

Ice will quickly lower your blood pressure.

As soon as you feel the pressure rising, lie down comfortably on the bed, burying your face in the pillow. Have someone in the household apply ice on both sides. cervical vertebra. The vertebra stands out more than others after tilting the head. And hold the ice until it melts. After which you should apply any oil to damp skin and rub well (but not for long!). And the pressure will drop.
This method can be used once every 3 days. With this “cold treatment” of hypertension, blood pressure quickly drops and can be used as a preventive measure.

Taken from the site. Chinese traditional medicine recipe.

POINT #1

By and large, this is not even a point, but a whole line. It runs from a point hidden under the earlobe to the middle of the collarbone. But you should not press or massage it, but rather stroke it very carefully. An almost imperceptible movement from top to bottom, only the pad of a finger barely touches the neck. Repeat ten times on one side, then switch to the other.

POINT #2

This point is located on the face at the level of the lower edge of the earlobe at a distance of half a centimeter from the ear towards the nose. It also needs to be gently stroked, as with the previous point.

Cranberry for blood pressure.

In the fall, when cranberries appear on the market, buy them and eat them every evening (about 1/3 cup) with sugar or honey. You can simply eat it, depending on how you like it. Blood pressure will not increase.

Apple cider vinegar to lower blood pressure.

Moisten a cloth with 5-6% apple or wine vinegar. Apply to heels for 5-10 minutes. It is necessary to carefully monitor the pressure level. When the pressure returns to normal, stop the procedure.

Juices from pressure.

Glass carrot juice, cup beet juice, 1/2 cup cranberry juice, 1/2 glass of vodka, glass of honey. Leave in a dark place for 3 days. Take 3 times a day, 1 tbsp. spoon.

Tincture for hypertension.

We make a tincture of calendula: 100 ml of 40-degree alcohol add 40 g of calendula flowers. They insist for one week. Take 20-30 drops 3 times a day, for a long time. Your headaches will disappear, your sleep will improve and your performance will increase.

Balm for the prevention of atherosclerosis and hypertension.

Place the kernels in a 3-liter jar (approximately 1.5 kg) and fill with fresh May honey. Close the jar with a plastic lid for several days (there will be a slight fermentation), then roll it up with a metal lid and put it in a cold place for 2-3 months. (You can make a smaller volume. When the extract is ready, the nuts will wrinkle like dried fruit. Drain the infusion. The base for the balm is ready. Grind 30 g. bee pollen and add to ready-made composition. Take 1 des.l of balm for a month. 3 times a day for 20 minutes. before meals. After 2 weeks, repeat the course.

Chokeberry for hypertension.

Washed and slightly dried fruits can be ground with granulated sugar(for 500 grams of berries, 350 grams of sugar). The mixture is stored in a cool place. It is enough to eat 2 tbsp twice a day. l. this mixture. You should know that the juice and berries chokeberry contraindicated in case of low blood pressure (hypotension), gastritis with increased acidity, stomach ulcers and duodenum. Be careful people, who has increased coagulability blood.
Normalizes high blood pressure (especially in initial stage diseases) and chokeberry juice. You need to drink it 1/4 tbsp. three times a day half an hour before meals (or eat 100 g of berries). The course of treatment is 10-20 days. Thanks to great content In chokeberry, rutin reduces the permeability and fragility of capillaries.

A mixture that will keep blood pressure normal.

Mix 200 gr. juices of carrots, beets and radishes. Add 200g of uncandied honey and 200g of vodka. Mix everything and pour into bottles. Leave for 2 weeks in a dark place. Take 30 g. in 15 minutes Before meals 3 times a day until the medicine runs out.

Recipe for high blood pressure.

Take 5 large lemons, 5 large heads of garlic, 1 liter of honey and 40 calendula flowers (marigolds). Rinse the lemons and mince the peeled garlic with the zest. Take 0.5 liters of water, put 40 calendula flowers in it and place on the stove. Once it boils, remove from heat and let sit for 20 minutes. Strain and squeeze out the flowers. Put the missing lemons and garlic into a 3-liter jar, pour in a liter jar of honey and a decoction of marigolds. Close, leave to infuse in a cool, dark place for 15 days, shaking once a day. Then pour into jars and store in the refrigerator. Take 1 tbsp. in the morning on an empty stomach 30 minutes before meals. The prepared mixture lasts for 5 months. Do it 5 years in a row. This is a proven recipe for getting rid of hypertension.

This is how the French treat hypertension.

It is necessary to plant carrots and root vegetables in the spring. When the carrot plant blooms, cut off the tops and dry them. Then the crushed dry tops are brewed and drunk like tea throughout the year with monthly breaks (6 months a year). Repeat treatment if necessary after 2-3 years. You will forget that you had hypertension.

Cinnamon with curdled milk for hypertension.

You need to mix 1 glass of honey and freshly prepared homemade yogurt, add 2 teaspoons of cinnamon powder to this mixture. IN medicinal purposes for hypertension, take half a glass of this mixture twice a day before meals for two weeks. Then a break is taken for one to two weeks, and the course is repeated.

Shepherd's purse for hypertension.

Pour 2 tsp. herbs 1/4 liter of boiling water, stand for 10 minutes, then strain. Drink regularly 2 cups per day.

from hypertension.

Hypertensive patients should try drinking an infusion of white cinquefoil. Two classic recipe using white cinquefoil.
Infusion. 1-2 tbsp. chopped herbs pour 2 tbsp. boiling water, leave overnight in a thermos, strain. Drink 0.5 tbsp. 3-4 times a day for 20 minutes. before meals. half an hour to an hour after you drink this infusion, your health improves: your head becomes clear, the feeling of heaviness in your temples and mild pain in the eyes, characteristic of high pressure. The pressure drops almost to normal. You can conduct courses using cinquefoil tincture.
Tincture. Pour the crushed roots in a ratio of 1:10 with vodka (100 g of root per 1 liter of vodka), leave in a dark place for 3-4 weeks. Drink 20-30 drops 3 times a day, diluted with water, for 15-20 minutes. before meals. It is recommended to strain the tincture as late as possible, the very remainder of it, so that the roots remain in the vodka longer. Treatment with white cinquefoil preparations is carried out in monthly courses, between them - weekly breaks until complete recovery.

Recipes for hypertension are available on.

Horse sorrel tincture for hypertension.

A recipe for a tincture that works effectively. We need to prepare the roots horse sorrel, wash them, peel, cut and pour vodka in a ratio of 1:10. Leave for 21 days, strain. Take 40-50 drops three times a day for 2-3 weeks. Courses of treatment with this tincture help stabilize blood pressure for a long time. Be sure to take the tincture in the off-season. And of course, if the pressure suddenly increases, then these drops also help a lot.

from hypertension.

1. Make a tincture of Baikal skullcap. 50 g of skullcap roots per 500 ml of vodka, leave in a dark place for 3 weeks, shaking occasionally, strain, take 15-30 drops 3 times a day.

2. Take 2 g of powdered Scutellaria baicalensis root powder three times a day, which sharply reduces blood pressure. Scutellaria baicalensis preparations are not recommended for people with diabetes and chronic constipation. In the latter case, you can use a mixture of skullcap root and rhubarb root: skullcap root - 2.5 g; rhubarb root - 5 g. The proportion is given for one dose. Mix the root powder well with honey.

Hawthorn with milk will reduce blood pressure.

Before going to bed, heat 1 glass of milk until steamed + 1 tsp. hawthorn tincture (sold in pharmacies), mix and drink in small sips. The pressure will drop.

For many, the phrase “arterial hypertension” is familiar firsthand. The disease develops gradually. It all starts with small jumps in blood pressure. And the lack of timely treatment and unhealthy lifestyle contribute to the aggravation of the problem.

To avoid health problems in the future, you should think about preventing hypertension. So, how to keep your blood pressure normal.

Preventing blood pressure

Doctor's consultation. People who experience periodic increases in blood pressure should regularly visit a cardiologist. At least once every six months, you need to consult a specialist and undergo the necessary examinations.

Quitting bad habits. Smoking and drinking alcoholic beverages affect the health of the cardiovascular system. Therefore, it is worth reducing the number of cigarettes you smoke or completely abandoning the bad habit. You should also avoid drinking any alcoholic beverages.

The effect of tea on blood pressure. How to keep blood pressure normal without medications? If blood pressure rises periodically, you should not resort to medications. You can reduce blood pressure with warm baths for your hands and feet, mint tea, and motherwort tincture.

Blood pressure levels are affected by the caffeine contained in coffee and tea. People with a tendency to arterial hypertension should replace them with healthier drinks. Green tea and any fresh juices will bring exceptional benefits to the body.

Reducing the amount of salt in the diet. Salt provokes an increase in blood pressure. Excessive consumption of it negatively affects the condition of the body. You can replace salt with natural spices, seasoning ready-made dishes with them. It is better to prepare salads from fresh vegetables without salt. It is enough to acidify them a little with lemon juice.

Nutrition for blood pressure. If you have high blood pressure, you should eat foods rich in magnesium and potassium. A lot of these substances are found in buckwheat and wheat cereals, baked potatoes, dried fruits, and cabbage.

The body's resistance to stress plays a huge role in the health of the cardiovascular system. It can only be increased with a positive attitude. You should avoid quarrels and conflicts, maintain good-natured relationships with colleagues, and share your good mood with family and friends.

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Of course, with age blood pressure person rises. According to one study, systolic blood pressure (the top number) increases by 15 points between the ages of twenty-five and fifty-five. This phenomenon is typical for all industrialized countries, including the United States. The situation is even worse in Japan. But the most important thing is that blood pressure does not rise in older people in all regions - in particular, not in developing countries. Thus, it cannot be considered an inevitable consequence of aging. Like many chronic diseases, this is another optional symptom that can be to a certain extent (depending on hereditary predisposition) control.

And again, in this case there is too much in the body free radicals, which are counteracted by insufficient antioxidants. New research is finding that high blood pressure is at least in part a disease caused by free radicals. It can be stopped with the help of antioxidants. Here's one theory: Increased production of free radicals blocks the body's production of nitrite and prostacyclin, substances that relax blood vessels and help keep blood pressure normal.

Eating more Taking antioxidants in fruits and vegetables and in the form of antioxidant supplements, especially vitamin C, can help control rising blood pressure.

Let antioxidants help you

Use large quantity A lifetime of antioxidants can help you fight high blood pressure. In one study, renowned authority on the subject Jeremiah Stamler of Northwestern University in Chicago determined that the blood pressure of men who had been drinking for ten years greatest number vitamin C and meta-carotene did not rise as significantly as those who consumed the least amount of vitamins. The difference, although small, translates into a 6% reduction in mortality from stroke, a 4% reduction from heart disease, and a 3% reduction from all causes overall.

Vitamin C seems to be the most a powerful tool keeping blood pressure within normal limits. This is evidenced by numerous studies. They show that people who consume the least amount of vitamin C have the highest blood pressure. For example, researchers at Tufts University found that people who consumed less vitamin C per day than contained in one orange (70 mg), systolic pressure was 11 points higher and diastolic pressure was 6 points higher compared to those who injected more vitamin C into the body. In total low level Vitamin C in the blood raised systolic blood pressure by approximately 16% and diastolic blood pressure by 9%. In addition, it was found that taking 1000 mg of vitamin C per day significantly reduced blood pressure.

Eating vegetables and fruits - especially fruits that are full of vitamin C - also lowers blood pressure. Vegetarians generally have lower blood pressure than meat eaters. According to one study conducted at Colorado State University, vegetarian diet has been helping older African-Americans overcome a genetic predisposition to high blood pressure for more than five years.

Beware of salt

There is another reason why blood pressure increases with age. This is sodium. Sodium has an increasing effect on blood pressure as we age. Almost everyone becomes more sensitive to salt, and depending on your genetic predisposition, this can lead to increased blood pressure. So believes M. X. Weinberger from the Center for the Study of Hypertension at Indiana University School of Medicine. During a ten-year study, he discovered that sensitivity to salt was increasing among the population, and this was happening especially early and sharply in those who soon began to suffer from high blood pressure. The average American does not become more salt sensitive until about age sixty. It follows that an increase in salt sensitivity is caused by the aging process, but this does not mean that this should be followed by an increase in blood pressure. If you gradually reduce your salt intake throughout your life, you can get rid of high blood pressure for this reason. In addition, factors such as sufficient quantity calcium and potassium in the body.

How to keep your blood pressure normal

Eat more fruit and vegetables. The fiber in fruit has particularly great potential, according to a four-year Harvard study of middle-aged and older men. Those who ate fruit only occasionally were 46% more likely to have higher blood pressure as they aged than those who ate the average amount of fiber found in five apples a day.

Take a vitamin C supplement as a safety net. Just 250 mg of vitamin C per day, according to a study at Tufts University, cuts your risk of later high blood pressure by half.

Don't accustom yourself to salt. For example, there is no need to add salt to food infants. Limit your consumption of processed foods, which account for 70% of the sodium in a typical diet. If you reduce the amount of salt you eat per day by just a teaspoon, it can reduce your systolic blood pressure by an average of 7 mmHg and your diastolic blood pressure by 3.5 mmHg. Art.

Eat red and dark grapes grape juice. Research conducted at the University of Florida shows that the substances contained in these products help dilate the arteries and thereby reduce blood pressure.

Eat a couple of celery roots a day. The substances contained there, according to researchers from the University of Chicago, lower blood pressure in animals. Celery is ancient remedy from high blood pressure, which is used in Vietnam.

Eat garlic and/or take garlic preparations. One double-blind study found that 600 mg of the German garlic drug Kuai reduced blood pressure from an average of 171/102 mmHg. Art. up to 152/89 mm Hg. Art. in just three months.

Enter into the body more potassium, otherwise your body will have too much sodium, the culprit of high blood pressure. Temple University researchers found that blood pressure (both systolic and diastolic) in people who received little potassium increased by 4.5%, from 90.9 to 95 points. Potassium is found in fruits and vegetables, nuts, soybeans and fish.

Eat oatmeal. Just one bowl oatmeal(about 30 g oatmeal) may lower blood pressure, according to a study conducted at Johns Hopkins University. The more oatmeal you eat, the lower your blood pressure becomes, although age, weight, alcohol intake, sodium or potassium do not play a role. It is possible that soluble dietary fiber plays an active role in this case.

Eat more fatty fish, such as salmon, mackerel and sardines, or take medications under medical supervision fish oil. In tests conducted at the University of Cincinnati, it was found that in people who took 2000 mg for three months fatty acid omega-3 capsules, diastolic blood pressure decreased by 4.4 points, and systolic blood pressure by 6.5. They took about 7 capsules per day. Each capsule contains approximately 300 mg of real fish oil.

Eat more calcium. This mineral substance Helps fight high blood pressure due to increased salt sensitivity. In a study conducted at the University of Texas Health Science Center, 800 mg of calcium per day reduced the blood pressure of 20% of patients with mild hypertension by 20 to 30 points.

Get enough magnesium into your body. A recent Dutch study found that taking 485 mg of magnesium (asprartate) per day reduced systolic blood pressure by an average of 2.7 mmHg. Art., and diastolic - by 3.4 mm Hg. Art. in women with moderate and mild forms of hypertension.

Limit your alcohol consumption. This is one of the most important reasons increases blood pressure, although the mechanism of action is not yet clear. Do not exceed the norm of two glasses per day.

If you have overweight, a good treatment would be to lose a couple of kilograms. One of the reasons is that the activity of free radicals is much more active if a person consumes a lot of fat. Limiting calorie intake reduces the production of free radicals in the body. In addition, obese people often have increased salt sensitivity.

Please note: reducing your sodium intake is not a panacea. Reducing sodium intake and loading up on calcium may have no effect on blood pressure at all, and may even cause it to rise in some people. Be sure to measure your blood pressure regularly to ensure you are getting the results you were looking for.

Pay attention!

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