Your blood pressure depends on how much force your heart sends the blood around your body. The higher the force of the blood being pumped around the body, the higher your blood pressure. For example, if you is overweight, your heart uses more force than usual as the resistance in the body is greater.
When talking about blood pressure, two values occur: the systolic blood pressure and the diastolic blood pressure.
Systolic blood pressure: Measures the pressure in the blood vessels when the heart contracts and pumps blood into the body
Diastolic blood pressure: Measures the pressure in the blood vessels when the heart relaxes between two beats
The optimum blood pressure is 120/80. You can measure your blood pressure yourself using a blood pressure monitor and otherwise you can have your blood pressure measured by your doctor. If you suffer from high blood pressure, it is important to do something active about it. High blood pressure can have serious consequences for your health.
Here you can learn how to naturally lower your blood pressure using, among other things, a healthy diet and exercise.
Tips for high blood pressure
1. Eat less salt
Salt has a bad effect on your blood pressure. Salt accumulates in the blood and absorbs fluid into the blood vessels. It is this process that causes your blood pressure to rise. You can save on salt both by avoiding oversalting your food, but also by reducing your intake of e.g. cold cuts, licorice and fast food. These foods contain a high amount of salt.
2. Avoid being overweight
If you weigh too much, the hormones in your body are affected, which can result in higher blood pressure. That's why it's important to keep your weight down to a healthy and regular level - or as close as possible! For every pound you lose, your blood pressure drops by 1 mm Hg. If you lose just 5 kg, it can make a difference to your health.
3. Drink less alcohol
A high intake of alcohol can result in high blood pressure. You can in good conscience drink a glass of wine once in a while, but it is important that it does not exceed the National Board of Health's recommended amount of alcohol per. week. That is, 7 items for a woman and 14 items for a man.
4. Stop smoking
High blood pressure is aggravated by smoking. This is due to the nikitone in tobacco, which is used cigarettes. Nicotine releases the hormone adrenaline. The hormone causes the blood vessels to constrict and causes the heart to beat faster, which will eventually result in increased blood pressure.
5. Intake calcium
People with low calcium content in the body have been shown to have a tendency to high blood pressure, therefore you should make sure to consume calcium daily. You can consume this through dairy products such as milk, yoghurt, cheese etc. The recommended amount of calcium per day is 1,000 mg. If you do not eat dairy products, you can take a dietary supplement with calcium.
6. Exercise
All forms of exercise help to lower blood pressure. Exercise that raises your heart rate causes your blood vessels to dilate, causing your blood pressure to drop. Sedentary work can have a negative effect on blood pressure, so it is especially important to exercise if you work in an office or similar.
7. Avoid stress
Stress can quickly cause blood pressure to rise. Especially people with prolonged stress can feel it go out over the body. Therefore, it is important to avoid stress or overly stressful situations if you have high blood pressure. Make sure you have time to relax, turn your head off and process all the impressions you get in a day. You can e.g. go for a walk and enjoy nature so that you can move at the same time.
8. Intake magnesium
The mineral magnesium can reduce systolic and diastolic blood pressure by 4 and 3 mmHg, respectively. So the mineral can make a difference for you with high blood pressure. Several are recommended dietary supplements of the mineral as a treatment for high blood pressure.
9. Eat healthy and varied
A healthy and varied diet usually consists of proteins in the form of meat, vegetables and fruit. It is recommended that you eat fish at least twice a week as it contains healthy fatty acids. The Heart Association has made a number of recommendations for diet and food that are good for your heart. A healthy diet will prevent obesity and thus also high blood pressure as a result.
10. Intake potassium
Potassium is an electrolyte that interacts with sodium in the blood cells and can help some people reduce blood pressure. Therefore, you should consume vegetables containing potassium if you suffer from high blood pressure. Vegetables such as cabbage, mushrooms, peas, asparagus, spinach, broccoli and the like have a high content. You can also take potassium as a dietary supplement .