 |
High blood pressure has caused many deaths around the world, but in fact the disease is most preventable. The drugs can reduce blood pressure, but also can cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, many people manage to lower blood pressure without medication.
Although no symptoms, high blood pressure can increase the risk of dying of heart disease and stroke, aneurysm or bulge pda blood vessels, decreased mental ability, and kidney failure.
According to the American Heart Association, 28% of Americans have high blood pressure but did not realize it. While other research conducted at Harvard, hypertension has led to more than 15% of deaths in the United States.
Here are 13 ways of telling naturally without drugs to lower blood pressure as reported Prevention.com,:
1. Make a habit of walking
Hypertensive patients who get used to walking can lower blood pressure quickly by about 6 mmHg to 8 mmHg. The walk will make the heart more use oxygen more efficiently, so it is not working hard to pump blood.
Perform cardio exercise at least 30 minutes every day of the week. Try to increase the speed or distance so as to make the body stay slim.
2. Breathe deeply
Slow breathing and meditation such as qigong, yoga and tai chi will lower the stress hormone cortisol which can elevate renin, an enzyme from the kidneys that increases blood pressure.
Perform breathing exercises for 5 minutes in the morning and evening. Inhale deeply and expand the stomach. Exhale and release all tension.
3. Select a product rich in potassium
"The content of potassium that is widely available in fruits and vegetables is an important part of the program decreased blood pressure. Try to get potassium intake of 2,000 to 4,000 mg per day," said Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical.
Source of potassium-rich foods include sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, melon, watermelon and dried fruits like raisins.
4. Limit your intake of salt
"People who have a family history of high blood pressure were more likely to have high blood pressure, especially sensitive to salt or sodium. But since there is no way to know if a person is sensitive to sodium, then everyone should reduce the intake of sodium," said Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute.
Limit the use of salt is 1,500 mg per day. Meanwhile, half a teaspoon of salt contains about 1,200 mg of sodium. Note also the levels of salt or sodium in processed foods, because that's where most of the origin of sodium in food. Season foods with spices, herbs, lemon, and do not add salt.
5. Eating dark chocolate
Dark chocolate contains flavanols that make blood vessels become more elastic. In one study, 18% of patients who ate dark chocolate every day decreased blood pressure. It is better to take a 1/2 ounce of dark chocolate every day. Make sure to eat dark chocolate that contains at least 70% cocoa.
6. Drink supplement
In a study of 12 studies, researchers found that coenzyme Q10 reduces blood pressure by 10 mmHg to 17 mmHg. Antioxidants are necessary to produce energy and dilates blood vessels. Consult with your doctor about taking a supplement of 60 mg to 100 mg to 3 times a day.
7. Drinking a little alcohol
According to the study of 15 studies, the less alcohol, the less blood pressure can be lowered. A study in the hospital at
Boston's Brigham and Women found that drinking alcohol in the stage light, which is a quarter to half a drink per day for women, can reduce blood pressure more than he did not drink every day.
The meaning one drink is 12 ounces of beer or 5 ounces of wine or 1.5 ounces of alcohol. Other studies have also found that drinking one drink a day for women and two drinks a day for men can lower the risk of heart disease.
"In high amounts, alcohol is clearly harmful. But in moderate alcohol consumption is protective of the heart, if taken in sufficient portion," says Obarzanek.
8. Drink decaf
Scientists have long debated the effects of caffeine on blood pressure. Several studies have shown that caffeine does not affect blood pressure, but a study from Duke University Medical Center found that caffeine intake of 500 mg or about three 8-ounce cups of coffee, can increase blood pressure by 4 mmHg. The effect lasted until bedtime.
"Caffeine can raise blood pressure by tightening blood vessels and mempembesar effects of stress. When under stress, the heart pumps more blood and increase blood pressure. And caffeine will amplify that effect," said researcher Jim Lane, PhD, a research professor at Duke University ,
Lane then recommends replacing regular coffee with decaf to protect the heart. In comparison, 8 ounces of regular coffee contains 100 to 125 mg. In the same amount of tea contains 50 mg of caffeine and cola about 40 mg of caffeine.
9. Drink herbal tea
In a study by Tufts University, participants who drank three cups of hibiscus tea daily can lower systolic blood pressure by 7 points in an average of 6 weeks. These results are similar to prescription drugs. Participants who drank a placebo drink only the blood pressure decreased by one point.
Phytochemical ingredients in hibiscus or hibiscus seems can significantly reduce high blood pressure. In the herbal tea, plentiful hibiscus. Look at the mix of the ingredients contained in the product tea, and choose products that contain lots of hibiscus in each portion.
10. Reduce overtime
Working more than 41 hours each week in the office will increase the risk of hypertension by 15%, according to research by the University of California, Irvine to 24 205 residents of California.
Why, working overtime to make the body less likely to exercise and eat healthy. Try to finish the job at the right time so that they can visit the fitness center, or more often cook healthy food.
11. Relax with music
To lower blood pressure, besides helped by medication, can also be helped with lifestyle changes. According to researchers at the University of Florence in Italy, the right songs can help lower blood pressure.
Researchers asked 28 adults who had hypertension pill use traditional classical music, Celtic, or Indian music for 30 minutes every day while breathing slowly. After a week, the participants had an average decrease in systolic blood pressure by 3.2 points. A month later, the figure fell by 4.4 points.
12. Addressing snoring during sleep
Loud snoring is one of the main symptoms of obstructive sleep apnea (OSA). Researchers from the University of Alabama found that many sleep apnea sufferers have high levels of aldosterone, a hormone that can increase blood pressure. In fact, it is estimated that half of all people who have sleep apnea have high blood pressure.
People with sleep apnea usually experience a lot of sleep disorders that could potentially interfere with breathing and life threatening when asleep. In addition to loud snoring, excessive tiredness during the day and headaches in the morning also is a sign of sleep apnea.
If you have high blood pressure, ask your doctor whether sleep apnea can be cured. Treating sleep apnea can lower aldosterone levels and improve high blood pressure.
13. Many soy meal
A study published the Journal of the American Heart Association found for the first time that replacing refined carbohydrates with foods rich in soy or milk protein, such as low-fat milk, can reduce systolic blood pressure of people with hypertension or prehypertension.
0 Response to "Natural Ways to Lower Blood Pressure"
Posting Komentar