11 natural ways to reduce blood pressure

11 natural ways to reduce your blood pressure

Hypertension, also called high blood pressure, is a hazardous condition that affects people. Its harmful effect is: it can hurt your heart and your lungs. This is the most important cause of death before death. It affects one in three people in the United States and one billion people around the world.

When leaving, it causes extreme heart disease and heart attack.

Ten remedies for lowering blood pressure
But there is good news. You can do a lot of things to reduce your blood pressure, even without medication. Here are 15 natural ways to fight high blood pressure.

1. Round and play regularly

Exercise is one of the best things you can do to reduce high blood pressure.
Regulating exercise helps make your heart stronger and efficient pump pump, which reduces the pressure in your succession.
One, 150 minutes of intermediate exercise, such as walking, or 75 minutes of vigorous exercise like rush, one week can help lower blood pressure and improve your heart health.
Plus, as you further reduce your blood pressure, according to the National Walkers' Health Study.
In summary: Walking only 30 minutes a day can help you get your blood pressure. More assertion can help even lower it.

2. Reduce sodium intake

Salt consumption is high throughout the world. This is mainly due to processing and prepared food.
For this reason, many public health efforts aim to reduce salt in the food industry.
In many studies, salt is associated with high blood pressure and cardiac events, such as stroke.
However, recent research shows that the relationship between sodium and arterial hypertension is less clear.
Genetic differences in how people treat sodium can be a reason. About half of people with hypertension and a quarter of people with normal levels seem to be sensitive to salt.

If you already have high blood pressure, reduce the sodium intake to see if it makes a difference. Replace food with fresh food and try to season with herbs and spices instead of salt.
In short: Most recommendations for reducing blood pressure recommend reducing sodium intake. However, this recommendation may look more logical for people who are sensitive to salt.

3. Drink less alcohol

Drinking alcohol can increase blood pressure. In fact, alcohol is associated with 16% of hypertension in the world.
Some studies suggest that a low to moderate amount of alcohol could protect the heart, but these benefits can be offset by negative effects.
In the United States, a moderate drink is defined as not exceeding one drink per day for women and two for men. If you drink more than that, reduce it.
Bottom Line: Drinking alcohol in any amount can increase your blood pressure. Limit the consumption of alcohol once a day for women, two for men.

4. Eat more food in the potassium

Potassium is an important mineral.
It helps your body of nature and prevents pressure on your blood vessels.
Modern diet has the natural intake for most people while decreasing the calcium intake
To get a better balance between potassium and sodium in your diet, focus on lowering the number of food processing and increasing the number of fresh foods.
Estates that are particularly rich in potassium are:
Vegetables, including leafy greens, tomatoes, potatoes and sugar pot
Fruits, including mushrooms, bananas, avocados, oranges and apricots
Milk products, such as milk and yoghurt
Garden and salmon
Nuts and seed
Beans
In summary: The consumption of fresh fruit and greens, high in potassium, can help reduce lower blood pressure.

5. Reduces cafe

If you have ever had a coffee coffee before your blood pressure is removed, you will know that the cafe is a prime factor.
However, there is little evidence to lend drinking cafe regularly a sustainable increase.
In fact, people who get coffee and tea with cafe are less likely to suffer from heart disease, such as hypertension, or others.
Caffeine can have a major impact on people who do not regularly use.
If you think you are sensitive to cafe, make a reduction to see if your blood pressure will be.
In summary: Caffeine may cause a short period of bleeding, although in many people it does not change a sustainable increase.

6. Learn how to deal with stress

Stress is an important driving force of high blood pressure.
If you are stressed chronically, your body is in a constant flight battle. At the physical level, it means a faster heart rate and complicated blood vessels.
When you experience stress, you may also be more likely to treat other behaviors, such as drinking alcohol or eating unhealthy foods, which can adversely affect your blood pressure.
Several studies have investigated how stress reduction can help lower blood pressure. Here are two test-based tips to try:
Listen to quiet music: quiet music can help relax the nervous system. Research has shown that it is an effective complement to other blood pressure therapies.
Work less: it works a lot and stressful work situations in general are linked to high blood pressure.
Lower: Chronic stress can contribute to high blood pressure. Finding ways to control stress can help.

7. Eat dark chocolate or cocoa

Here's a badge you can really get.
While eating large amounts of chocolate, it probably will not help.
This is because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that make blood vessels increase.
A study of studies found that flavonoid-based cocoa improved several short-term heart indicators, including lowering blood pressure.
For the strongest effects, use non-alkalized cocoa powder, especially high in flavonoids and without sugars.
Bottom Line: dark chocolate and cocoa powder contain plant compounds that help relax the blood vessels, lower blood pressure

8. weight loss

If you have a very heavy weight, weight can have a significant impact on heart health.
According to a survey in 2016, 5% lost body weight, falling blood pressure.
Liphuputsong to lose 17 kilograms (7.7 kg) 6.5 mm rt.st. diastolic with a diameter of 8.5 mm. and lowering blood pressure with an increase in systolic blood pressure.
mm rt.st. Reading should be less than 120/80 as well as storing.
According to the meeting, weight loss, they have a big impact.
weight loss can improve blood vessels and blood on the left side of the heart around the contract and we can help you add.
Conclusion: Losing weight reduces blood pressure. This method of exercising and above all.

9. Stop smoking

serious heart disease, smoking, one of the many reasons why it stops.
Smoking of any cigarette smoke can cause a temporary increase in blood pressure. Like chemicals, it is known that there are no blood vessels.
Interestingly, smoke and high blood pressure, the study found no connection. Perhaps because of the stability and development of tobacco.
But stop smoking and the risk of heart disease, smoking can help high blood pressure lower the risk of triglycerides.
Conclusion: Smoking and high blood pressure, several studies, but it is clear that the risk of heart disease is collected.

10. Add refined sugar and enchant it

The relationship between added sugar and high blood pressure is an increasingly intensive research.
Framingham Women's Health Study, women who drink a cold drink daily are more than those who drink at least one cold drink one day.
Another study has found some sugared beverages a day that are associated with lower blood pressure.
It is not the only type of white flour, sugar, such as the fast interconnection of all our refined sugars and can cause problems.
Some studies indicate that low fat weights are also beneficial in lowering blood pressure.
Study with statins for these six-week diets, fat-limited diet, but other improvements in blood pressure and heart disease markers and found that sawdust.
The result: refined sugar, increased blood pressure, especially we can. In some studies, low sugar weight can help reduce their ability.

11. Try to make or heat too much

Although these two ways can also fall under "ways to reduce stress," meditation and breathing should be fully stated.
Meditation with a large wind is thought to be used for parasitic impacts humidity management. This method is open when the body is healing, reduces heart attack, and reduces blood pressure.
There are many studies in this area, and research shows that various forms of meditation are benefited by reducing blood pressure.
Extreme technology can also be very effective.
In one case, they requested asked to take up to 30 to 30 breaths or 30 minutes or only in 30 minutes Only those who took a lower blood pressure than those who sat down.
Try making or losing more. Here the video must start.
Important: Meditation and strong breath that cause heart damage to the brain, which helps to reduce heart failure and reduce blood pressure.