High blood pressure has resulted in many deaths in the world, but the actual disease can be prevented. Drugs can indeed lower blood pressure, but also can cause side effects such as leg cramps, dizziness, and insomnia. Although it does not cause symptoms, high blood pressure can increase the risk of dying of heart disease and stroke, aneurysm, or bulge in blood vessels, decreased mental ability, and kidney failure.
Here are some natural ways without drugs to lower blood pressure
Hypertensive patients who used to walk can lower blood pressure quickly by about 6 mmHg to 8 mmHg. Walking will make more use of the heart with oxygen more efficiently, so do not try harder to pump blood.
2. Take a deep breath
Slow breathing and meditation like qigong, yoga and tai chi will reduce the stress hormone cortisol, which can raise renin, an enzyme of the kidney that increases blood pressure. Do the breathing exercises for 5 minutes in the morning and evening. Inhale deeply and expand the abdomen. Exhale and release all the tension.
3. Select a product rich in potassium
Sources of potassium-rich foods include sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, melon, watermelon and dried fruits like raisins. said Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. There is lots of potassium content in fruits and vegetables are an important part in blood pressure reduction program. Try to get the potassium intake of 2,000 to 4,000 mg per day
4. Limit consumption of salt
Limit 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 the diet. Season foods with spices, herbs, lemon, and do not add the salt.
People who have a family history of high blood pressure are more likely to have high blood pressure, particularly those sensitive to salt or sodium. But because there is no way to tell if someone is sensitive to sodium, then everyone should reduce sodium intake
5. Dark chocolate
Dark chocolate contains flavanols that make blood vessels more elastic. In one study, 18% of patients who ate dark chocolate every day had lower blood pressure. It’s good to eat 1/2 ounces of dark chocolate every day. Make sure you eat dark chocolate containing at least 70% cocoa.
6. Taking supplements
In a study of 12 studies, the researchers found that coenzyme Q10 reduces blood pressure by 10 mmHg to 17 mmHg. Antioxidants are needed to produce energy and dilate blood vessels. Consult with your doctor about taking supplements of 60 mg to 100 mg for 3 times a day.
7. Drinking decaffeinated coffee
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 consumption of 500 mg or about three 8-ounce cups of coffee, can increase blood pressure by 4 mmHg. The effect lasts until bedtime.
8. Drinking herbal tea
In a study by Tufts University, participants who drank three cups of hibiscus tea a day can lower systolic blood pressure by 7 points in an average of 6 weeks. This result is equivalent to prescription drugs. Participants who drank a placebo only decreased blood pressure at one point.
9. Reduce overtime
Work more than 41 hours per week in the office will increase the risk of hypertension by 15%, according to research by the University of California, Irvine for 24 205 residents of California. Because working overtime to make the body less exercise and healthy eating. Try to finish the job at the right so that they can visit the gym or cooking healthy meals more often.
10. Relax with music
To lower blood pressure, as well as helped by medication, can also be helped by lifestyle changes. According to researchers at the University of Florence in Italy, the right songs can help lower blood pressure.
11. Eat lots of soy
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 lower systolic blood pressure of patients with hypertension or prehypertension.