馃 Measures to lower blood pressure WITHOUT medication

Here we tell you evidence-based measures to lower your blood pressure.

11/2/20232 min read

馃挕 The first measures that we as cardiologists recommend for every patient with high blood pressure involve modifying their daily habits towards a healthier lifestyle.

馃崕Here are 5锔忊儯 measures to reduce blood pressure without medication:

1) 猬囷笍Lose weight. The more weight, the higher the blood pressure, so reaching the ideal weight is essential. It's estimated that blood pressure decreases by 1 mmHg for every kilogram of weight lost.
2) 猬囷笍Reduce salt intake. Salt can cause hypertension by damaging arteries and retaining fluid in the body. The initial goal is to consume less than 2 grams per day of sodium (with an ideal target of less than 1 gram/day) or 5 grams of salt (sodium chloride). One strategy is to replace sodium salt with mixed salts containing potassium.
3) Physical exercise馃弮鈥嶁檪锔. Aim for between 150 to 300 minutes of aerobic activity per week. This can reduce your blood pressure by up to 8 mmHg.
4) 馃Healthy cardio diet. Consuming a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, with reduced saturated and total fats, can reduce your blood pressure by up to 11 mmHg. The DASH diet embodies these characteristics.
5) Increase potassium intake. Incorporating or increasing foods high in potassium in your diet is heart-healthy. The goal馃幆 is to consume 3 to 5 grams of potassium per day through food. This measure can reduce your blood pressure by up to 5 mmHg.

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