WAYS TO LOWER BLOOD PRESSURE NATURALLY

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13 WAYS TO LOWER BLOOD PRESSURE NATURALLY

Reducing high blood pressure without drugs is easier than you think

http://www.prevention.com/health/health-concerns/how-lower-blood-pressure-naturally

 

High blood pressure is one of the most preventable conditions.  High blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.  Medication can lower blood pressure, but it may cause side effects such as leg cramps, dizziness, and insomnia.  Most people can bring down their blood pressure naturally without medication.

1	Go for power walks	·         Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg o   Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. o   Get a vigorous cardio workout of at least 30 minutes on most days of the week.  Try increasing speed or distance so you keep challenging your ticker.
2	Breathe deeply	·         Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. o   Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
3	Pick potatoes	·         potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. o   Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
4	Be salt smart	·         everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.
5	Indulge in dark chocolate	·         Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. o   Have 1/2 ounce daily (make sure it contains at least 70% cocoa).
6	Take a supplement	·         researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. o   Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
7	Switch to decaf coffee	·         studies from Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mmhg, and that effect lasted until bedtime ·         Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke
8	Take up tea	·         Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications o   Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving
9	Work (a bit) less	·         Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, and study of 24,205 California residents. o   Try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home.
10	Relax with music	·         The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
11	Seek help for snoring	·         Loud, incessant snores are one of the main symptoms of obstructive sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it's estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. ·         In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. ·         If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.
12	Jump for soy	·         A study from Circulation: Journal of the American Heart Association found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.