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How to Lower Blood Pressure
Losing Weight
Hearts of overweight people have to work much harder. It can cause hypertension. Loosing excess weight helps to lighten the cardiovascular2 workload. If you drop just a couple of pounds, it will have a considerable impact on the blood pressure. For most obese persons, losing weight is enough to reduce blood pressure.
Doing physical exercises just half an hour a day, five-six days a week will lower blood pressure substantially. If your lifestyle has been sedentary, you can do aerobic exercises, which will bring down the bottom number of the systolic blood pressure by 2 to 3 points, and the top number by 2 to 3 points. You can also give preference to swimming, walking, cycling, or running.
De-stressing
Being under stress causes raise in your blood pressure. If you are able to manage stress, it will help you to lower the blood pressure. You should work out your own approach to stress management because there is no a universal plan suitable for everyone. Some people take a walk after a workday; others go in for drawing, etc.
Meditating
Meditation in all its forms is a very effective method of stress management. Thus, if you learn how to de-stress using meditation, it will help you to lower blood pressure.
Doing Yoga
Yoga is one of the best ways of de-stressing. Special breathing exercises are able to lower blood pressure because of their effect on nervous system, governing digestion, heart rate, and many other functions.
Skipping Caffeine
Coffee can give some benefits to your health, but if you suffer from hypertension, you should drink coffee moderately or even stop drinking it at all. In fact, caffeine causes blood pressure spikes even in those who have no problems with health. You can find out if you are caffeine sensitive by checking the blood pressure before drinking coffee and within thirty minutes after consuming the beverage. If it grows by five or ten points, you'd better drink no more than one cup per day (if you are not able to give it up).
Reducing salt intake lowers blood pressure substantially. Even if you have normal blood pressure, you should pay attention to how much salt you eat. Persons with hypertension need to limit salt intake to 1,500mg (600mg sodium) per day. Try to eat whole foods, because processed foods contain much sodium. Always check sodium content when you buy products with nutrition stickers.
Avoiding Alcohol
If you want to lower your blood pressure, you should cut back on alcohol. If you consume over two drinks per day, you put yourself at risk of hypertension. People who do not want to avoid alcohol completely should drink beverages with meals, because food reduces effects of alcohol on blood pressure.
Giving Up Smoking
In fact, nicotine and tobacco themselves do not cause hypertension, but they can provoke spikes of blood pressure. Moreover, doctors say that quitting cigarettes can help you to lower blood pressure a little, to say nothing of numerous other health benefits.
Consuming Potassium
Potassium3 helps to counter ill effects of sodium containing in salt and lower blood pressure. Try to get not less than 420mg per day. Here are some good sources of this mineral: orange juice (495mg per cup), bananas (420mg each), nonfat yougurt (about 550mg per eight ounces), and a baked potatoes (735mg each).
Taking Natural Remedies
Some natural remedies can be used as an alternative to medicines, but you should consult your doctor before taking them. Above, we have already mentioned products containing much potassium. Other supplements for reducing blood pressure are garlic, fish oil, ginger, curcumin4, cayenne, nuts, olive oil, black cohosh5, onions, tomatoes and tomato juice, fresh and dried fruits, salmon, herring, mackerel.
We hope you will follow our pieces of advice and will never suffer from hypertension. Take care of your health.
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