A cardiologist explained how to lower blood pressure without drugs High blood pressure is a problem for many Ukrainians. It is his high rates that cause strokes.. Hypertension requires careful treatment and constant pressure monitoring.. However, there are ways to help reduce it without drugs..

Cardiologist Daria Korchagina told about how to reduce blood pressure without medication on her Instagram page.

Weight loss Weight loss in obese patients has a significant antihypertensive effect.. A decrease in body weight by 1 kg is accompanied by a decrease in systolic pressure (upper) by 1.5-3 mm Hg. st. , diastolic (lower) - by 1-2 mm Hg. st.

Stopping smoking Quitting this bad habit helps to reduce upper pressure readings by 2-3 mm Hg.. st. , lower - by 1-2 mm Hg. st.

Physical activity Regular physical activity helps reduce blood pressure.. Moderate aerobic exercise is required to achieve this effect.. As a rule, brisk walking for 30-45 minutes every day or at least 5 times a week is sufficient.. So, the upper indicator will decrease by 3-5 mm Hg. st. and lower - by 2-3 mm Hg. st.

Be careful when doing this, as isometric loads, such as lifting weights, increase blood pressure and should be avoided..

Restricting salt intake Eating a salt-restricted diet helps lower blood pressure. Reducing dietary sodium to 5.0 g of table salt (the amount of salt found in 1/2 teaspoon) lowers upper blood pressure by 4-6 mmHg. st. and lower - by 2-3 mm Hg. st.

The reduction in blood pressure due to reduced salt intake is more significant in older people..

Food rich in potassium and magnesium The diet should have enough potassium and magnesium. Eat fruits and vegetables up to 400-500 g daily and calcium (dairy products).

It is recommended to eat fish three times a week. Reduce the amount of fat in the diet, especially of animal origin, and limit foods rich in cholesterol.

Eat less sugar (60 g/day) and products containing it.

This will reduce the upper pressure by 3-4 mm Hg.. st. and lower - by 2-3 mm Hg. st.

“That is, if you calculate, then it is possible to reduce pressure without medication by at least: 13. 5-21 mmHg. st. upper pressure indicators, at 8-13 mm Hg. st. - lower. However, remember that non-drug therapy does not exclude the drugs that the doctor has prescribed for you, do not adjust the treatment yourself, ”notes Korchagina.

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