According to Inserm, high blood pressure affects 1 in 3 adults worldwide. A chronic disease, it is above all a risk factor for several cardiovascular, cerebrovascular and neurodegenerative diseases. In fact, it increases the risk of myocardial infarction, Alzheimer’s disease or stroke. If age is a risk factor that no one can prevent, many bad daily habits can be changed. In fact, a sedentary lifestyle, being overweight or consuming alcohol, tobacco and salt increase the risk of suffering from high blood pressure. Thus, cardiologist Raghu Tadikamalla recently detailed to the American media Pittsburgh some lifestyle changes that can help reduce blood pressure.
High blood pressure: 3 recommendations from a cardiologist to reduce it naturally
In order to lower your blood pressure, the cardiologist shared the simple changes to apply on a daily basis.
Reduce your salt intake
The expert first recommends reduce your consumption sodium, a substance that the body needs to maintain the balance of body fluids and ensure the functioning of muscles and nerves but that most people consume in excess through salt. “In Western society, there is sodium in almost everything: if you eat out, whether it’s fine dining or fast food, you’re going to get a lot of salt.” she explains. Raghu Tadikamalla recommends a daily sodium intake of less than 2,300 mg for an adult, which corresponds to approximately a teaspoon of table salt.
Eat more vegetables
Unlike sodium, which must be consumed in reasonable quantities, the cardiologist advisesincrease your potassium intakewhich can be found in particular in vegetables. Potassium helps reduce high blood pressure. The cardiologist therefore recommends eating more vegetables.
Limit processed foods
If Raghu Tadikamalla advises eating more vegetables to stock up on potassium, she highlights the harmful impact of ultra-processed foods on blood pressure. “Almost everything in a bag, packet, or can has added sodium, and salt really is one of the biggest contributors to high blood pressure in our diets.“, she explains. According to her, we must therefore try to limit processed foods to lower high blood pressure.
What means can you take to reduce your blood pressure?
These aren’t the only tips shared by the expert. She lists other ways to help reduce your blood pressure such as sufficient sleep Or a reduction in stress. Raghu Tadikamalla also recommends monitoring your blood pressure and consult your doctor regularly to measure it and pay attention to your state of health.
These small daily changes should be implemented now to naturally control your blood pressure. “High blood pressure is certainly reversible in the short term, but the longer it lasts, the harder it is to reverse it over time“, insists the expert. In fact, she explains that “high blood pressure leads to stiffening of the arteries which, at some point, is no longer as easy to reverse”.
Sources:
- More than a Billion People Have High Blood Pressure. Here’s How to Lower It — Naturally – Pittsburgh – January 9, 2024
- High blood pressure (hypertension) – Inserm
- Definition and causes of high blood pressure (hypertension) – Ameli.fr