There are many causes and risks of hypertension. But, all People who suffer from hypertensive disorders often need to take medication regularly to control their blood pressure. However, some changes in lifestyle are also proven able to reduce blood pressure. In fact, in some people, it can eliminate drug addiction.
“Anyone with hypertension should be encouraged to do some things to lower blood pressure without the aid of pharmacological agents,” said Matthew Burg, PhD, professor of medicine at Columbia University Medical Center in New York.
Many people have a question, should you lower your blood pressure? Then the answer would be yes. Well according to a report in health, here are 10 steps that could be done to lower blood pressure naturally.
1. Exercise Regularly
Exercise or physical activity for 30 minutes every day for a week, is enough to lower blood pressure.
Gerald Fletcher, MD, a cardiologist at the Mayo Clinic says, moving actively reduce blood pressure 3-5 points, and can gradually reduce their use of hypertension medications. Choose exercise that you can enjoy from walking, jogging, swimming to cycling. Choose the best exercises for people with hypertension.
2. Eat Bananas
Most of the salt can increase blood pressure, but potassium can reduce the adverse effects of sodium. Most people with hypertension lack this mineral.
Increasing the potassium intake to 4,700 mg per day could give benefit for people with hypertension. Bananas, baked potatoes with skin, orange juice, nonfat yogurt are the main sources of potassium.
3. Reduce Salt intake
Those with normal blood pressure, quite high or is high can reduce blood pressure by cutting salt intake. Limit your salt intake to 1,500 mg a day. The easy way is to avoid as many processed foods because it contains much sodium. Be sure to also check the levels of sodium in food labeling.
4. Stop Smoking
Smokers are at high risk of hypertension. Nicotine makes blood pressure to increase and cause chronic hypertension. Quitting smoking helps lower blood pressure, plus you will get many other health benefits.
5. Lose Weight
Scraping your weight a few pounds have a major impact on blood pressure. Excess weight makes the heart work harder, which causes hypertension. While losing weight reduces the heart’s workload.
6. Reduce Alcohol intake
No more than a glass of alcohol for women and two drinks for men does have health benefits. However, too much drinking will also increase blood pressure.
Various studies mentioned that the consumption of more than two glasses of alcohol increases the risk of hypertension for men and women.
7. Overcome stress
Managing stress helps reduce blood pressure. However, measures to deal with stress can be different for everyone. Relaxation and stress management is necessary for patients with hypertension to control blood pressure.
8. Yoga and Meditation
Yoga is a method of stress release, which effectively reduces blood pressure in hypertensive patients, and related to the autonomic nervous system, heart rate, digestion, and most of the functions of other organs.
Meditation among other are breath control, visualization, the combination makes it an effective management tool to cope with stress, said Burg.
9. Reduce Caffeine
Coffee has some health benefits, but lowering blood pressure is not one of them. Caffeine can cause blood pressure to rise in the short term, even in those who do not suffer from hypertension.
If you have hypertension, reduce your intake of caffeine only two cups of coffee per day. To examine the effects of caffeine, check blood pressures after consumption of caffeine. If blood pressure rises 5-10 points, you are sensitive to caffeine.Tagged with: Lower Blood Pressure, lower blood pressure naturally, reduce blood pressure, reduce blood pressure naturally,