Looking for natural ways to lower your blood pressure. You are at the right place. Although it causes no symptoms, high blood pressure boosts your risk of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.
If you haven’t had blood pressure checked in 2 years, see a doctor.
First, get to a healthy weight. Then try these strategies to reduce your risk of heart disease.
Take power walks
Hypertensive patients who went for walks at a brisk pace lowered their blood pressure by almost 8 mmHg over 6 mmHg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood.
Slow breathing and meditative practices such as yoga and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure.
Practice for 5 minutes in the morning and at night for lower BP. Inhale deeply and expand your belly. Exhale and release all of your tension.
Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure, lowering program, says Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine.
Indulge in dark chocolate
This might be one of the most enjoyable dietary approaches to stop hypertension: Dark chocolate varieties contain flavanols that make blood vessels more elastic and assist blood flow.
Get away from your desk
A sedentary lifestyle can have devastating effects on your health in the long term. Putting in more than 41 hours per week at the office raises your risk of hypertension by 15 per cent, according to a University of California, Irvine, study of 24,205 California residents. Doing overtime makes it hard to exercise and eat healthy, says Haiou Yang, Ph.D., the lead researcher.
It may be difficult to clock out super-early, especially if your workload seems impossible, but try to leave at a decent hour, so you can go to the gym or cook a healthy meal as often as possible for low blood pressure.
Relax with music
The right tunes can help lower your blood pressure, according to researchers at the University of Florence in Italy.
They asked 28 adults who were already taking hypertension medication 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.
Seek help for snoring
It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructive sleep apnoea (OSA). University of Alabama researchers found that many sleep apnoea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure.
If you have sleep apnoea, 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 apnoea may lower aldosterone levels and improve BP.
Reduce salt intake
An excess of sodium can interfere with the body’s complex methods of regulating essential nutrients and minerals and ways of regulating blood pressure.
One study found that people who had more sodium on their urine (naturally, a sure sign of sodium intake) had higher blood pressure. Cutting down on salty processed foods, like pizza and sandwiches, will lower sodium levels and could lower blood pressure.
Keep your partner close
A recent study by psychologists at the University of Arizona asked 102 participants to perform a distressing tasks, putting their feet in cold water. They tested blood pressure, heart rate and heart rate before, during and after the plunge.
All the participants were in committed romantic relationships. They were randomly assigned to one of three conditions when completing the task: Their significant other was in the room, they were told to think of their partner or they were instructed to simply reflect on their day.
Those who had their partner in the room or who thought about them had a lower blood pressure response to the stress of the cold water those just pondering their day (which was meant to be a control group).
The effect on blood pressure was as powerful whether the partner was physically present or merely kept in mind.
It’s just one study and one looking at blood pressure at a moment, not hypertension, but researchers noticed it matches a pattern of intimate partners and close family improving health outcomes.
Source: Men’s Health