"Anyone who has hypertension should be encouraged to work with their doctors and try various things that may help lower blood pressure without the use of pharmacological agents (drugs)," said Matthew Burg, PhD, a professor of the Columbia University Medical Center in New York . Those who have hypertension usually have to take the drugs regularly to control blood pressure. But by making lifestyle changes, blood pressure is too high can be controlled and reduced. With a capital of determination and discipline, not impossible to attempt this lifestyle modifications can help shed dependence on drugs.
Here are 10 cheap and natural way to lower blood pressure without the use of drugs:
1. Sport
By exercising 30 minutes a day, you can significantly lower blood pressure, said Gerald Fletcher, MD, a cardiologist from the Mayo Clinic, Jacksonville, Florida, as well as a spokesman for the American Heart Association. "Try aerobic exercises to reduce your systolic blood pressure," said Fletcher. He added that
people who are physically active are usually able to reduce the consumption of the hypertension drug intake. To support it, choose the type of activities you like, such as, walking, running, swimming or cycling.
2. Eating bananas
You probably know that eating too much salt can raise blood pressure, but most people do not realize the benefits of potassium - a substance that can counteract the adverse effects of sodium. According to research from the Dietary Guidelines for Americans, those with hypertension should be sufficient for the amount of potassium in their diet. Adults should get at least 4,700 milligrams per day. The few sources of foods rich in potassium content such as bananas (422 milligrams), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and non-fat yogurt or low-fat (531-579 milligrams per 8 ounces).
3. Reduce salt intake
People with normal blood pressure, high enough, and hypertension can substantially reduce their blood pressure by cutting salt intake. Dietary guidelines recommend that people with hypertension should limit salt intake is less than 1,500 milligrams (600 milligrams of sodium) a day.
4. Stop smoking
Smokers are the most high risk for hypertension. The content of tobacco and nicotine in cigarettes can cause temporary spikes in blood pressure, although the cigarette itself is not the sole cause of chronic hypertension. Quitting smoking can help you lower your blood pressure a little. And, of course, other health benefits are countless, Fletcher said.
5. Lose weight
Several studies have consistently shown that, little weight loss, can have a huge impact on your blood pressure. Excess weight makes the heart work harder. This extra pressure can eventually lead to hypertension. Meanwhile, with the weight cut heart's workload will be much lighter.
6. Reduce alcohol
Moderate alcohol consumption - no more than one drink a day for women and two drinks a day for men - have heart health benefits. But in some people, drinking too much can increase blood pressure. Research shows that consuming more than two glasses of alcohol a day may increase the risk of hypertension for both men and women.
7. Manage stress
Effectively manage stress can help reduce blood pressure, but unfortunately, there are no studies that offer step by step to reduce the level of stress on everybody, Burg said. "There are a number of ways that have been developed as a practice to induce a state of relaxation. But how good and true, it remains to be addressed in clinical trials," he said. However, Burg recommends that people with hypertension should be able to conduct stress management and practice consistently.
8. Yoga
Yoga is the best way to deal with stress. A new study in India found that yoga breathing exercises reduce blood pressure in people with hypertension - where work affects the autonomic nervous system effects - by regulating heart rate, digestion, and other functions.
9. Stay away from caffeine
Coffee has some health benefits, but not to lower blood pressure. In the short term caffeine can trigger a spike in blood pressure, even in people without hypertension. If you have high blood pressure, the best thing to do is to limit the intake of caffeine (about two cups of coffee per day). You can check if you are sensitive to caffeine or not by checking blood pressure before and half an hour after consuming caffeinated beverages. If increased by 5 or 10 points, you mean sensitive to caffeine.
10. Meditation
Meditation - whether it involves singing, breathing, visualization - can be an effective stress management tool for many people, said Burg. Once again, the important thing is that it makes you feel good, and you can commit to doing it consistently.
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