How to Lower Blood Pressure Naturally
Why should you bother? High blood pressure is a major risk factor for:
• Stroke,
• Heart Attack,
• Kidney Damage,
• Hardening of Arteries,
• Congestive Heart Failure,
• Impaired Vision and Blindness.
And since high blood pressure medications have serious side effects, it makes good sense to learn how to lower blood pressure naturally. And, you can start right now with these seven steps to lower blood pressure.
1. Eat a healthy diet. To eat for health replace unhealthy food with healthy high fiber foods, like vegetables, fresh fruits and whole grains. Eat good quality protein from low-fat dairy, lean poultry and cold water fish, such as salmon. Add heart healthy supplements that include vitamin D, balanced minerals with potassium and omega 3 fish oil capsules.
2. Reduce salt intake. Studies show you can lower blood pressure naturally by daily cutting back on sodium to between 1,500 and 2,400 mg (1.5 to 2.4 grams) – that's less than half the average intake. But this requires more than just going easy on the saltshaker, which amounts to only about 15% of salt intake. Most sodium is found in restaurant and processed foods.
3. Get daily exercise. Being physically active is one of the most important steps you can take to lower blood pressure naturally. Just thirty minutes a day of regular moderate exercise can also help you lose weight, manage stress and reduce your overall risk of heart disease.
4. Lose some weight. Of course healthy permanent weight loss and being at your optimum weight would be ideal, but research shows that losing as little as 8 to 10 pounds can lower blood pressure in most people.
5. If you smoke, quit. The nicotine in all tobacco products raises blood pressure, injures blood vessels and significantly contributes to hardening of the arteries and heart disease. However, once you quit, your heart attack and other smoking health risks are reduced after just one year.
6. Limit alcohol intake. Alcohol raises blood pressure in most people. It can also damage your heart, brain and liver. Alcoholic drinks also contain calories and can interfere with weight loss. If you drink alcohol, drink only in moderation – one drink a day for women, two daily drinks for men.
7. Learn how to relax. Stress consequences of prolonged stress include high blood pressure. Daily relaxation techniques, like meditation or just learning to let go of distressing thoughts, can lower blood pressure significantly. After all, nothing's worth worrying yourself to death!
Guidelines for Lower Blood Pressure
Blood pressure is read systolic over diastolic, for example120 over 80 or 120/80. Systolic measures when blood vessel walls contract and diastolic measures when the walls relax. Here are the latest guidelines.
• Normal: Systolic less than 120 / Diastolic less than 80
• Prehypertension: Systolic 120-139 / Diastolic 80-89
• Stage one hypertension: Systolic 140-159 / Diastolic 90-99
• Stage two hypertension: Systolic 160 + / Diastolic 100 +
Shoot for readings below 120/80. The lower your blood pressure, without you feeling faint when you stand up, the better off you'll be. But even lowering your numbers by just a couple of points can help.
Learning how to lower blood pressure naturally can greatly decrease your risk of heart disease, stroke, kidney damage, Alzheimer's and suffering from the side effects of hypertension medications.
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Posted in: Healthy Living, Health Conditions
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