Hypertension is sometimes called the “silent killer”. People who have it are often symptom-free. Because it is considered to be a LIFELONG condition, elevated blood pressure levels should be monitored at regular intervals. According to statistics, between 28% and 31% of the adults in United States have hypertension (Fields, Burt, Cutler, et.al. 2004).
A number of convenient and practical ways are available to reduce high blood pressure. These include the natural ways to reduce high blood pressure that lay on one’s own hands. Keep in mind that prevention of hypertension is better and easier than cure. Before even developing with the condition as one grows older, it is best to prevent such from happening.
Start dealing with your weight. Get healthy by ensuring that your current weight is appropriate for your height. When you carry excess weight, employ healthy weight loss programs. Exercise daily to help keep and maintain a fit physique. Living sedentarily only adds more layers of fat to your body as more of the food you consume is converted to stored energy by the body. Go for brisk walks or power walks early in the morning or late in the afternoon, whichever time you are available and well-rested. On most days of the week, have a cardiovascular work-out at the gym for 30 minutes to help maintain a healthy heart. Slow swimming or easy cycling for 30 minutes is also enough. Regular, moderate physical activity has been shown to help strengthen the heart and let it use oxygen more efficiently. This approach is one easy way to lower high blood pressure naturally. It can be easily incorporated in your daily routines.
Don’t overwork yourself, and have time to relax. Use slow, deep-breathing exercises and techniques. It allows greater expansion of the lungs and more oxygen to flow through the heart and other parts of the body. Perform for 5 minutes every morning upon awakening and in the evening before sleeping. Do this by inhaling deeply through the nose and at the same time expanding your belly; then, exhale slowly through your mouth with pursed lips to release all the tension. Listen to soft or slow music at the same time, as this also helps relax and calm the mind. Other meditative practices can also be utilized, such as yoga and tai chi. These help by reducing stress hormones in the body, which significantly raise your blood pressure when on constantly high levels in the blood stream. The practice of deep breathing exercises and relaxation techniques is another simple way to reduce high blood pressure naturally.
Proper and adequate nutrition is equally important. Eat a nutritious diet, specifically more on high-fiber foods such as vegetables, fresh fruits, and whole grains. Maintain a high-potassium and low-sodium intake. Take foods high in potassium such as sweet potatoes, tomatoes, bananas, orange juice, peas, cantaloupes, honeydew melon, prunes and raisins. Potassium plays a major role in the heart’s sustenance and strength of contractions. On the other hand, sodium intake should be lessened. High sodium levels in the body causes water retention, thereby leading to increased blood volume. When blood volume increases, the pressure within the blood vessels also raise leading to the worsening of the condition. Avoid rich sources of sodium that include salt, seasoning blends, spices, herbs and processed foods such as canned goods and fast-food meals. Lastly, take in heart-healthy food supplements. Make sure you get optimum amounts with balanced natural whole food supplements. Fish oil capsules also help lower triglycerides and cholesterol in the body. This DASH diet indicated for hypertension is a practical approach to help lower high blood pressure naturally.
Go decaf and don’t smoke. Studies have shown that caffeine in coffee significantly increases blood pressure by tightening and narrowing the blood vessels and magnifying the effects of stress. Also, nicotine from smoking causes blood vessel constriction and faster beating of the heart. As blood is more viscous, its flow through the blood vessels becomes sluggish which worsens the already-increased blood pressure. Instead of having coffee, take a cup of tea. Tea contains hibiscus that releases phytochemicals to help keep the body healthy and the blood flow adequate.
It is fairly simple. All it takes is commitment from you and a few health lifestyle changes. If this isn’t enough, well then here’s more! If you’re looking for ways to lower high blood pressure naturally, there are now all-natural herbal supplements. These herbal supplements are proven to significantly reduce elevated blood pressure. Learn more on natural ways now!
