Tips to lower high blood pressure
Posted on: 15/Jul/2016 11:24:26 AM
An alarming number of deaths each year are caused by high blood pressure. High blood pressure may lead to heart attacks and strokes, and even cause kidney failure. Here are a few things that will help you keep your blood pressure in control.
Walk at a brisk pace. This can help lower your pressure. The brisk walking will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level.
Deep breathing and meditation can do wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method.
Potassium helps to counter the effects of sodium on blood pressure. Eat potassium rich foods. Try adding sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, and prunes and raisins to your regular diet.
Don’t indulge in the salt. Whether you have a family history of high blood pressure or not, reducing your intake of salt can make a huge difference to your health. Before adding that extra pinch of salt to your food, think if you really need it. Try substituting salt with lime, garlic, pepper or other herbs and spices. Go slow on processed and packaged foods. Potato chips, frozen chicken nuggets, bacon etc are high in sodium. Try calculating your daily sodium consumption. Keep a food diary and you may be surprised at how much you`re taking in.
Dark chocolate is beneficial for high blood pressure. The darker variety of chocolate has flavonols that make blood vessels more elastic. Choose one that has at least 70 per cent cocoa to really reap the benefits.
Keep a check on your drinking patterns. Consumed in small amounts, alcohol can help prevent heart attacks and coronary heart disease. But, not more than the recommended amount. Never indulge in binge drinking. Consuming four or five drinks in a row can cause a sudden increase in blood pressure.
A recent study has shown that hibiscus tea lowered blood pressure. Another option is green tea.
