How To Lower a High Blood Pressure

Lower a High Blood Pressure: Even just 5 minutes of breathing training per day can lower blood pressure just as well as medication and exercise over the course of a few weeks – according to a study. So train your respiratory muscles and experience not only healthier blood pressure but also other health benefits.

Blood Pressure Can, of Course, Be Lowered

In industrialized countries, high blood pressure now affects every third adult ( but also quite a few children. Many of those affected are not even aware of this, as the high blood pressure often does not show any noticeable symptoms at the beginning. And if it does, then usually no serious cause is suspected.

Headaches, dizziness, ringing in the ears, shortness of breath, and general fatigue are now quickly attributed to the usual effects of stress. However, the actual cause is not sought. But that is exactly what you should be doing. Because only when your doctor has made a specific diagnosis can you take action in a purposeful manner.

If your symptoms are actually based on hypertension (high blood pressure), you can often lower your high blood pressure naturally with holistic measures.

The special thing about the holistic approach is that you not only show your blood pressure where it is (namely at around 120 to 80), but you also improve your possibly high cholesterol level as well as unfavorable blood sugar levels.

The trio ” high blood pressure, high cholesterol and high blood sugar levels ” like to appear together, often accompanied by more or less pronounced obesity. If all four complaints occur together, one speaks of the metabolic syndrome.

How To Lower a High Blood Pressure

Regardless of whether you suffer from high blood pressure as part of the metabolic syndrome or on its own, the naturopathic measures against high blood pressure remain the same.

Hypertension – what is it?

The blood circulates through our body in the blood vessels. Blood circulation is driven by our heart. It pumps blood to all areas of the body. When the heart contracts, the blood is first pumped under pressure into the main artery (aorta), from where it then enters the arteries. The pressure wave generated by the pumping can be felt as a pulse on the carotid artery or on the wrist. When measuring blood pressure, this pressure results in the upper (systolic) value.

In order for the heart to be able to fill up with blood again for the next pumping process, it must first relax again. Despite this relaxation, however, there is still a certain – now naturally lower – pressure in the vascular system. This lower pressure then gives the lower (diastolic) blood pressure value.

The Blood Pressure Measurement

If the doctor now measures your blood pressure, he may say 120 to 80. What does that mean? The first number (120) describes the upper, i.e. the systolic value, the second number (80) the lower, i.e. the diastolic value. In writing it looks like this: 120/80 mmHg.

The unit “mmHg” stands for “millimeters of mercury”, as blood pressure monitors that contained mercury used to be used. As was the case with clinical thermometers, they were provided with a scale so that the blood pressure value could be read from the rising mercury.

How To Lower a High Blood Pressure | Rean Times

If your blood pressure is actually at 120/80 mmHg, you don’t really need to read any further. Your blood pressure is excellent, with no sign of high blood pressure.

Hypertension – The Values ​​and Symptoms

From a blood pressure of around 130/85 mmHg, however, your GP’s face takes on slightly worried features. He will probably tell you that you no longer have normal blood pressure, but rather one that is highly normal. Therefore, you should keep an eye on your blood pressure in the future, he says.


Five Minutes of Breathing Exercise Lower Blood Pressure


And – this is his recommendation – you should ideally avoid everything that you may have done frequently up to now: being stressed at work, eating well and plentifully, lying lazily on the couch at home as often as possible, and – whenever you can go – dive down to celebrate.

Of course, you’re not really taking your doctor seriously. You only live once. And you don’t feel any symptoms either. So everything should be fine. At some point – maybe years later – the partying doesn’t work so well anymore. You feel weak. Even the trip from the sofa to the cellar to get another bottle of beer ends with palpitations and shortness of breath. There is a noise in the ears and the head hurts. Dizziness defines your everyday life.

Change Your Life and Have Fun Doing it

Another visit to the doctor brings it to light: Your blood pressure has risen further – now to 150/95 mmHg. From 140/90 mmHg one speaks of high blood pressure.

As long as your blood pressure is still below 180/110, you may be able to tackle the matter without medication, of course in cooperation with your doctor. But that means that your life has to change fundamentally from now on.

You will find that while unhealthy food may taste good, healthy food can taste much better. You will notice that being lazy is sometimes nice, but that exercise will give you a completely different – namely lively and attractive – body feeling.

You will continue to celebrate, because “celebrating” does not necessarily mean that you have to indulge yourself with high-proof alcohol. In short: you will realize that a healthy life is much more fun than the previous one – simply because you are really fit again and feel extremely good.

Is High Blood Pressure Normal in the Elderly?

With increasing age, blood pressure also rises a little – and that is also quite normal. However, only if you are over 70 or even better over 80 years old and need more than 8 seconds for 20 steps (at normal walking speed) or can no longer stand on your own two feet in the first place. Then the blood pressure may also be 140/90, but not necessarily higher.

The study that goes with it, however, is less likely to play down the high blood pressure of older people than to show that elderly frail people are less likely to receive the usual drug-based lowering of blood pressure than moderate but untreated high blood pressure – especially since there is also talk of higher blood pressure in older people should even be able to protect against Alzheimer’s disease.

High blood pressure – the causes

But why should you want to lower high blood pressure at all? High blood pressure is – even if it is symptom-free – a sign that something serious is wrong in the body. Because high blood pressure doesn’t just develop that way. High blood pressure has a cause. If you ignore the high blood pressure, then it can continue to increase unnoticed, which can ultimately have serious health consequences, such as B. damage to the heart, a stroke, or a heart attack.

It is therefore extremely important to take symptom-free high blood pressure seriously and to look for the cause. In conventional medicine, however, DAS is not particularly common and in over 90 percent of all cases of high blood pressure, high blood pressure is called essential hypertension and thus high blood pressure for which there seems to be no organic cause.

Although serious reasons for high blood pressure such as B. is checked for renal insufficiency, the factors described below, which are considered in naturopathic circles, are rarely taken seriously by conventional medicine.

1. High blood pressure arises from over-acidification

The body normally has a balanced acid-base balance because it has regulatory mechanisms with which it can easily compensate for a temporary excess of acid. Nowadays, however, he succeeds less and less because he can no longer compensate for the flood of acids that enter the body every day.

A constant excess of acids, which leads to acidification, affects the whole body from a naturopathic point of view – including the flow properties of the blood. Due to the permanent contact with acid, the blood cells lose their flexibility and stiffen. As a result, the blood thickens and blood flow is decreased.

So that all areas of the body can still be adequately supplied with blood, the heart now has to pump much more forcefully, which increases the blood pressure accordingly.

The main cause of acidification is again very simply explained: It is a generally unhealthy diet and lifestyle that is characterized as follows:

  1. Too many acidic, heavily processed, and polluted foods – especially if you eat out frequently
  2. Too much salt
  3. Too many stimulants and drugs (sugar, caffeine, alcohol, nicotine)
  4. Not enough good drinking water (instead of soft drinks, low-quality juices, energy drinks, etc.)
  5. Too less sleep
  6. Too little movement
  7. Too much stress

Such a diet and lifestyle ultimately always leads to the body losing its healthy balance sooner or later. For this reason, almost every blood pressure disease is accompanied by over-acidification of the body. As a result, deacidification is an important naturopathic measure to naturally lower blood pressure.

Deacidification can be carried out in different ways. You choose the deacidification program that suits your personal situation and individual condition particularly well. No matter which deacidification program you choose (you will find an overview of the deacidification programs available here ), discuss it with your holistic doctor.

Recommended is e.g. B. deacidification with base citrates, which also provide potassium and magnesium, which are so important for high blood pressure. An international study has shown that increased potassium intake lowers blood pressure in people with hypertension and has no negative effects on blood lipid levels or kidney function in adults. It was also observed that the number of strokes was reduced by 24 percent with high potassium intake.


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If you have severe high blood pressure, proceed more cautiously and start with alkaline teas in the morning and evening and regularly take alkaline (foot) baths. The change in diet towards excess alkaline is of course an important accompanying measure for any deacidification.

To get started with a healthy, alkaline-rich diet that is rich in vital substances, we recommend a 7-day cure with an alkaline diet.

2. High blood pressure is caused by deposits

In order to be able to withstand the permanent pressure of the blood on the arterial and vein walls, the vessel walls must be elastic and at the same time full of elasticity. But if the blood vessel walls become rigid and brittle, then it becomes problematic. Deposits now form on the walls of the vessel to cement the fragile areas. This causes the blood vessels to constrict and the blood pressure has to rise so that sufficient blood can still flow through the body despite the increasingly narrowing blood vessels. Of course, the risk of thromboses, heart attacks, and strokes is also increasing now.

Various factors can contribute to this critical fragility of the vessel walls, the deposits and thus to high blood pressure:

  1. A deficiency in folic acid, vitamins B6 and B12 increases the homocysteine ​​level. Homocysteine ​​is a toxic metabolic breakdown product that is normally broken down by the vitamins mentioned. If the vitamins are missing, homocysteine ​​remains in the blood and leads to oxidative stress (free radicals) there. These in turn lead to chronic inflammation, damage the blood vessel walls and cause the fatty acids – components of the blood vessel wall – to oxidize.
  2. Bacteria (e.g. disturbed intestinal flora ), viral infections, medication, waste products, acids, and chemicals lead to an increased oxidative stress level in the blood vessels, and thus to a large number of free radicals, which in turn lead to damage in the blood vessel wall.
  3. If sufficient antioxidants were present at the same time, the free radicals could be defused and damage prevented. But that is often not the case. So an antioxidant deficiency is also one of the most important causes of high blood pressure.
  4. Even if the deposits on the blood vessel walls contain calcium (lime), it does not make sense to avoid calcium. On the contrary, a lack of calcium can even intensify or initiate the hardening of the arteries (deposits). The calcium supply should therefore be checked and, if necessary, optimized with a suitable food supplement (e.g. Sango marine coral). In this context, the vitamin D level should also be checked.

Vitamin D enables the absorption of relevant amounts of calcium from the intestine in the first place. Apart from that, a vitamin D deficiency can also cause high blood pressure or promote arteriosclerosis. (See also below under “Dietary supplements that naturally lower blood pressure”, under 6.). Vitamin K is often taken together with vitamin D. Because vitamin K ensures that the calcium is properly distributed in the body, i.e. that it gets into the bones sooner and is not used to build up deposits on the vascular walls.

3. High blood pressure due to stress and mental overload

Many high blood pressure patients have one characteristic in common: they tend to put themselves under constant “pressure”. They have the right to do all the tasks that are assigned to them, as well as those that they impose on themselves, with as much 150 percent commitment as possible. This posture alone exposes you to constant stress.

People, Emotion, Dramatic, Female, Woman, Person

To make matters worse, because of their high expectations, these people tend to be annoyed not only with themselves but also with other people, without communicating this, because that is extremely difficult for them. Instead, they swallow their anger.

This property creates constant inner restlessness, which further increases the already high-stress level of those affected. Stress hormones, however, automatically ensure that blood pressure rises. If the stress becomes chronic, then the internal – the oxidative – stress increases, and this, in turn, is known to be a serious risk factor for damage to the blood vessel walls and thus also for high blood pressure.

4. The birth control pill promotes high blood pressure

In younger high blood pressure patients, the contraceptive pill could also be the trigger for high blood pressure, since pill users are significantly more likely to be affected by high blood pressure than women who use other forms of contraception.

5. Weak kidneys promote high blood pressure

If the kidneys are weak, the kidneys try to increase their blood flow in the hope of becoming more efficient again. To increase the blood flow, the blood pressure must first be increased. The kidneys do this very well because they can produce a blood pressure-increasing hormone. In the case of high blood pressure, therefore, always keep an eye on the kidneys – especially since, on the other hand, chronic high blood pressure can damage the kidneys in the long term.

6. High blood pressure due to high uric acid levels

A similar interaction is possible with high uric acid levels. So if you know that your uric acid level is often too high or you are occasionally attacked by gout attacks, then this point could also lead to high blood pressure. As soon as you take uric acid-lowering measures, uric acid-related blood pressure will also decrease.

Many of the possible causes mentioned are hardly considered in conventional medicine. Here, blood pressure lowers are simply prescribed very quickly.

What does conventional medicine do against high blood pressure?

Even if all medical guidelines for high-pressure treatment state that so-called lifestyle changes such as a change in diet, more exercise, and possibly also weight loss should be part of the therapy, these are often neglected in practice. And also in the guidelines for the treatment of arterial hypertension of the German High-Pressure League. V. ( DHL ) lifestyle changes lead to a real wallflower existence in just a few pages.

A prescription for an antihypertensive drug, on the other hand, is quickly made out. Providing high-pressure patients with detailed information about healthy eating and motivating them to exercise more and lose weight, on the other hand, takes much longer and is not adequately rewarded. In addition, the effect of these measures is usually completely underestimated, while the effect of antihypertensive drugs is often overestimated – the pharmaceutical industry is also working hard to achieve this.

If you are only prescribed a single drug for high blood pressure, it can only lower your blood pressure by 5 to 15 mmHg. But you can easily do this with more exercise and a healthy diet, as you will see in a moment!

But because ONE drug alone does not lead to a drastic lowering of blood pressure, 40 to 78 percent of all hypertensive patients have been prescribed two or more drugs at the same time (guidelines for the treatment of arterial hypertension. However, this increases not only the desired but also the undesirable effects.

Antihypertensive drugs and their side effects

The most common side effects of the most commonly prescribed antihypertensive drugs (according to the respective specialist information) include – who would have thought it – a drop in blood pressure. Unfortunately, the blood pressure does not just drop to a healthy value, but often far lower, namely so low that it is not uncommon for symptoms of blood pressure that are too low to appear.

  1. Beta-blockers (propranolol, metoprolol, bisoprolol, and others with the ending “-look”) can make you tired, lead to dizziness, headaches, and difficulty concentrating. They slow down the heartbeat and when you get up you can “blackout”. Overall, they “put the brakes on” the metabolism, so that you can easily gain weight or find it difficult to lose weight. In addition, beta-blockers reduce physical performance by “slowing down” the heartbeat, they worsen the sugar metabolism and can lead to shortness of breath in the case of asthma.
  2. ACE inhibitors (captopril, lisinopril, enalapril, ramipril, and others ending in “-pril”) can also cause tiredness, dizziness, and headaches, as well as indigestion and lung damage. Muscle cramps or pain are also common. In addition, the potassium level in the blood can rise (which can cause cardiac arrhythmias!) And occasional facial swelling (angioneurotic edema), which can be life-threatening under certain circumstances. The most typical side effect of ACE inhibitors, however, is an annoying dry, dry cough, which 15 to 30 percent of all patients suffer from, and often there is also shortness of breath.
  3. Sartans (losartan, valsartan, candesartan, and others with the ending “-sartan”) cause side effects similar to ACE inhibitors, but they are a little less common overall. Spartans do not cause dry coughs and are therefore often used as an alternative preparation for patients who cannot tolerate an ACE inhibitor because of dry coughs.
  4. Calcium antagonists (nifedipine, nitrendipine, felodipine, and others with the ending “-divine”) very often lead to headaches and water retention in the legs, especially at the beginning of the treatment; dizziness and drowsiness, nausea, and reddening of the skin are also common.
  5. “Water tablets” = diuretics (e.g. hydrochlorothiazide, xipamide, indapamide, sometimes also in combination with amiloride or triamterene) very often cause disturbances in the mineral balance (loss of potassium, sodium, magnesium!) And in fat metabolism. Loss of appetite, nausea, rashes and erectile dysfunction are also common. Like beta-blockers, diuretics often lead to orthostatic hypotension (“turning black in front of the eyes” when standing up).

As you can see, antihypertensive drugs can have various side effects and many hypertensive patients feel better – especially in the first few weeks of treatment – without their blood pressure medicine than with them. Please do not stop taking blood pressure medication prescribed by your doctor on your own! If you follow our diet and exercise recommendations and you are starting to see results, the dosage can be reduced in consultation with your doctor or a drug can ultimately be omitted entirely.

You will see below that sometimes even small changes are enough to bring about a reduction in blood pressure – you just have to know what is particularly worthwhile!

Holistic measures against high blood pressure

For this reason, we have created a table for you that clearly shows the enormous impact a simple change in lifestyle has on blood pressure. And should you manage to implement all of the measures mentioned (although many of the recommendations are intertwined anyway), you will soon no longer have to worry about your blood pressure: You can find the table as a PDF printable here under this link.

In the following, we explain why these measures to normalize blood pressure are so effective and how you can implement them.

Lowering high blood pressure with a healthy diet – The blood pressure-lowering nutrition plan

A healthy base-excess diet not only relieves the organism and provides it with a multitude of valuable nutrients and vital substances. It also counteracts over-acidification and supports the rapid elimination of a wide variety of waste products. At the same time, this form of nutrition allows you to lose weight in a healthy way (if you are overweight).

  1. Foods that lower blood pressure, which studies have shown to lower blood pressure, are presented in our article Foods against high blood pressure.
  2. A nutrition plan that meets all the criteria of a blood pressure-lowering diet and is composed of specific blood pressure-lowering foods can be found here: Nutrition plan for high blood pressure.

Especially if it is difficult for you to integrate all of the below-mentioned nutrition tips into your menu for high blood pressure, our full-fledged and vital substance-rich nutrition plan is the right one for you. Using the example of three days, he will show you how you can turn the antihypertensive foods into a delicious meal plan. It is a complete nutrition plan with breakfast, lunch, and dinner as well as two snacks per day.

Less salt lowers high blood pressure

According to many studies, a significant reduction in salt intake with food is an important part of the overall treatment for high blood pressure. However, a conventional diet provides between 8 and 12 g of table salt (= sodium chloride) daily, which is about twice the recommended daily amount of 5 g. Interestingly, 75 percent of this amount of salt comes from industrially produced foods, i.e. not from the consumer’s salt shaker. Therefore the motto is:

  1. Do not buy ready meals, canned food, fast food, smoked, cured (sausage!) Or snacks (chips, flips, etc.) because they contain large amounts of salt.
  2. Avoid takeaways and fast-food restaurants, as they use a lot of salt.
  3. Season your dishes at home with fresh, aromatic herbs or herbal salt. The latter consists partly of herbs and therefore less salt.
  4. If it does have to be salt: Use alternative salts, e.g. B. Pansalz, in which part of the sodium chloride, which drives up blood pressure, has been replaced by magnesium sulfate and potassium chloride. Dr. You can use Jacobs Blood Pressure Salt. It contains only half as much sodium as normal salt, but more potassium chloride.

Please note: If your kidneys are no longer working properly (renal insufficiency), please also consult your doctor before using these salt alternatives!

The less salt, the faster the blood pressure drops

Limiting salt intake to the recommended 5 g per day lowers high blood pressure by an average of 5.0 mmHg systolic and 2.7 mmHg diastolic 9. If you are a little more consistent, you can achieve significantly more, as a study on hypertensive patients showed:

Soda, Lime, Kitchen, Meal, Food, Fresh, Cook, To Bake

The researchers selected subjects who did not respond adequately to the therapy despite taking three to four different blood pressure medications (!). Restricting salt intake to a maximum of 3 g per day showed that systolic blood pressure could be reduced by 22.7 mmHg and diastolic blood pressure by 9.7 mmHg.

It is often said that salt has no effect on blood pressure. This is because there are people whose blood pressure does not respond to a salt reduction. We have already explained here that there are people who are sensitive to and insensitive to salt. Before you know for sure that you are insensitive to salt, you should definitely try it with less salt first.

Exercise against high blood pressure

If your blood pressure does not exceed 160/100 mmHg, increased physical activity can normalize your blood pressure. Exercise also supports weight loss, lowers the blood sugar level, and also improves blood lipid values.

Endurance training such as B. jogging, walking, jumping on the trampoline, cycling, swimming, or cross-country skiing. But yoga and gymnastics are also suitable types of movement. The most important thing is that you move REGULARLY, i.e. several times a week, and “stay tuned” – no matter which type of movement you choose.

And if you prefer it more leisurely, you can also go hiking. A study by the Institute for Performance Diagnostics and Health Promotion at the University of Halle-Wittenberg has shown that hiking twice a week (distance between 3.8 and 5.6 km) significantly reduced blood pressure after seven weeks (systolic by 9.2, diastolic by 4, 3 mmHg).

The American elite Yale University conducted a study on “The Effects of Yoga on Blood Pressure”. All subjects had a systolic high blood pressure value greater than 140 mmHg, the diastolic value being at least 90 mmHg. As a result, all participants were able to normalize their blood pressure in such a way that they no longer need to take medication.

In principle, physical training of at least 30 minutes a day is ideal. However, you can also divide this time into smaller units, e.g. B. Divide 3 x 10 minutes, because you should not overwhelm yourself. You should therefore also make sure not to get completely out of breath. Instead, you should be able to chat easily at any time.

Note: If you already suffer from high blood pressure and/or have not exercised for a long time, you should have a medical examination before starting endurance training.

Relaxation against high blood pressure

To be able to constantly restore the balance between tension and relaxation is immensely important for keeping the body healthy. But people who tend to have high blood pressure and therefore urgently need regular moments of relaxation, often lack precisely this ability.

It is therefore advisable, especially with high blood pressure, to attend special courses in which relaxation techniques can be learned because they have been proven to promote inner peace and serenity. Particularly suitable relaxation methods are, for example, autogenic training, progressive muscle relaxation according to Jacobson, yoga, etc.

Instead of watching TV every evening, it is advisable to often listen to relaxing music or read a good book in the evenings, as both have a decidedly calming effect.

The effect of a relaxation measure is of course not “only” limited to the psyche. The tension of every single muscle in the body is also released. Therefore, the pressure on the vascular wall muscles also decreases steadily, so that the blood pressure can drop.

Also remember that electrosmog can lead to tension, stress, and thus to high blood pressure, and use power switches to ensure a stress-free night’s sleep.

Donating blood can lower blood pressure

A rather unknown way of lowering blood pressure and doing something good at the same time is to donate blood. This has been shown in several studies. A working group at the Charité (Berlin) withdrew 300 milliliters of blood from patients with metabolic syndrome twice at an interval of four weeks. Six weeks after the second bloodletting, the systolic blood pressure had fallen by an average of 16 mmHg and the blood lipid values ​​had also improved.

Dietary supplements lower high blood pressure

Many dietary supplements (vitamins, minerals, herbal supplements) can help lower blood pressure. In our article Natural remedies for high blood pressure, we present a selection of those remedies whose effects have already been proven by studies or clear empirical values, such as magnesium, vitamin D3, antioxidants, pine bark extract, or omega-3 fatty acids.

5 minutes of breathing exercise a day lowers blood pressure

With only 5 minutes of breathing training per day, it should also be possible to lower moderate high blood pressure by an average of 9 mmHg within 6 weeks. This would make breathing training at least as effective as high blood pressure medication and almost even more effective than daily 30-minute walking.

Woman, Silhouette, Sunset, Beach, Sea, Ocean, Horizon

However, this does not mean that you should forego walking in the future, as this has many advantages for the entire organism. It is more about doing the breathing training in addition. In the first link of this paragraph, you can read all about breathing training to lower blood pressure.

Your personal program for natural blood pressure lowering

So how do you go about using all of this information to naturally lower your blood pressure? Of course, you cannot implement all measures at the same time. It also depends a lot on how high your blood pressure is, how old you are and how you are doing apart from high blood pressure. (Do you have other illnesses? Is your constitution rather strong or weak?)

Therefore, consider the following program proposal only as a suggestion that you can use to put together your own anti-high blood pressure program that is individually tailored to you – gladly together with your holistic therapist.

  1. Have your doctor check your kidney and uric acid levels (in order to rule out uric acid-related high blood pressure) – which they will certainly do anyway.
  2. Have your homocysteine ​​levels checked and supplement with folic acid, and vitamins B6 and B12 if necessary.
  3. Take an omega-3 supplement with 3 g of omega-3 fatty acids every day.
  4. Change your diet to an alkaline-excess diet, which consists in particular of fruits, vegetables such as potatoes and legumes, whole grains, nuts, and only small amounts of animal products.
  5. If you want to snack, choose dark chocolate (cocoa content 80 percent if possible). This chocolate is low in sugar (sugar increases blood pressure) and at the same time rich in cocoa, which lowers blood pressure.
  6. Eat nine walnuts a day and use 1 teaspoon walnut oil for your salad (or more – also in combination with hemp oil or olive oil). Walnuts (like many other nuts) lower blood pressure. So it’s better to snack on walnuts instead of chips or snacks.
  7. It is better to prepare your meals yourself, avoid ready-made meals and eat out less often.
  8. Reduce your salt consumption and fill your salt shaker with herbal salt, a herbal mixture, or salt for high blood pressure patients.
  9. Avoid sugar, alcohol, and nicotine and reduce your caffeine consumption – all of these stimulants cause blood pressure to rise.
  10. Do not use mouthwashes that are under suspicion to trigger high blood pressure.
  11. Drink juices every day (preferably freshly squeezed), e.g. B. ¼ liter beetroot juice (tastes better when mixed with ¼ liter carrot juice) and ¼ liter pomegranate juice. Dilute the juices with water. Both beetroot and pomegranates are considered antihypertensive.
  12. Drink around 1.5 liters of water (mineral water or filtered tap water) and ¼ liters of nettle tea every day. The specified amount of water already includes the amount with which you dilute your juices.
  13. Get exercise at least 3 to 4 times a week for 30 to 45 minutes each time, preferably daily.
  14. If you implement the measures described here, you often no longer have to strive to lose weight if you are overweight, as you will automatically slowly but surely reach your normal weight.
  15. Practice a relaxation method.
  16. Do the breathing training described above.
  17. If you take the pill as a woman, stop taking it to see if it is contributing to causing your high blood pressure.
  18. Drink hibiscus tea regularly. According to a study at Tufts University in Boston, this can counteract high blood pressure due to the antioxidants it contains and lower high blood pressure more easily. ( 19 )

We also recommend:

  1. Avoid electrosmog in your own four walls: You can find tips on how to do this, for example. B. here: cell phone yes, radiation no.
  2. Ask your doctor whether donating blood would be an option in your case as a measure to lower blood pressure.

Lower high blood pressure, and get active!

So there are numerous ways to significantly lower blood pressure naturally. All you have to do is get active – and you can be excited to see what else will change in your health situation through the implementation of the holistic measures. Because holistic measures never affect just one aspect (blood pressure), but always affect the entire body.

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