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Tingg blood pressure has caused many deaths around the world, but in fact most of these diseases can be prevented. The drugs indeed may lower blood pressure, but can also cause side effects such as leg cramps, dizziness and insomnia. Fortunately, a lot of people managed to lower blood pressure without drugs.
Although it does not cause symptoms, high blood pressure can increase the risk of death from heart disease and stroke, aneurysm or pda actin blood vessels, a decrease in mental abilities, and kidney failure.
According to the American Heart Association, 28% of Americans have high blood pressure but not aware of it. While peneltian does Harvard, hypertension has led to more than 15% of the deaths in the United States.
Here are 13 natural way without any drugs effective for lowering blood pressure such as reported by Prevention.com, Sunday (12/2/2012):
1. make it a habit of walking
Hypertensive patients who get used to walking can lower blood pressure quickly as much as about 6 to 8 mmHg mmHg. Heart walk will make more use of oxygen more efficiently, so it's not persisting pumping blood.
Do at least 30 minutes of cardio exercise every day of the week. Try to increase the speed or the distance is making your body stays trim.
2. breathe deeply
Breathing is slow and do meditation like qigong, yoga and tai chi lowers stress hormones cortisol which can lift the renin, an enzyme of kidney which increase blood pressure.
Do breathing exercises for 5 minutes in the morning and the evening. Inhale deeply and expands the stomach. Exhale and release all the tension.
3. choose a product rich in potassium
"There are a lot of potassium Content in fruits and vegetables is an important part in lowering blood pressure. Try to get your potassium intake of 2,000 to 4,000 mg per day, "said Linda Van Horn, PhD, RD, Professor of preventive medicine at Northwestern University Feinberg School of Medical.
Sources of potassium rich foods include sweet potatoes, tomatoes, orange juice, potatoes, bananas, lentils, peas, melons, watermelons and dried fruits such as raisins.
4. Limit consumption of salt
"People who have a family history of high blood pressure are more likely to have high blood pressure, especially those that are sensitive to salt or sodium. But since there is no way to know if someone is sensitive to sodium, then everyone should reduce the intake of sodiumnya, "said Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.
Limit the use of salt is 1,500 mg per day. Whereas a half teaspoon of salt contains about 1,200 mg sodium. Note also the levels of salt or sodium in processed foods, because that's where most of the origins of sodium in the diet. Season food with spices, herbs, lemon, and do enough salt.
5. Eat dark chocolate
Cocoa flavanol-containing black which makes the blood vessels become more elastic. In a study, 18% of the patients who eat dark chocolate every day experienced a drop in blood pressure. It's good eating 1/2 ounces of dark chocolate every day. Make sure the black chocolate eaten contains at least 70% cocoa.
6. Drink supplements
In a study of 12 study, researchers found that Coenzyme Q10 reduce blood pressure up to 10 mmHg to 17 mmHg. Antioxidants are necessary for producing energy and widen the blood vessels. Consult your doctor about supplements use 60 mg to 100 mg for 3 times a day.
7. drink a little alcohol
According to a study of 15 research, the fewer drinking alcohol, the less blood pressure can be lowered. A study on hospital of Boston's Brigham and Women find that drinking alcohol in a light, i.e. a quarter to half a drink per day for women, can reduce blood pressure more than he does not drink every day.
Is one drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces or alcohol. Other studies have also found that drinking one glass a day in women and two glasses per day for men can lower the risk of heart disease.
"High amounts of alcohol, clear disadvantage. But alcohol consumption was in its early stages was the protector of the heart, if taken in sufficient portions, "says Obarzanek.
8. drink coffee without caffeine
Scientists have long debated the effect of caffeine on blood pressure. Some studies have shown that caffeine does not affect blood pressure, but a study from Duke University Medical Center found that Caffeine consumption is 500 mg or about three 8 ounce cups of coffee, can raise the blood pressure of 5 mmHg. The effect lasted until towards the bed.
"Caffeine may increase blood pressure to tighten blood vessels and mempembesar effects of stress. When you're stressed, the heart pumps more blood and increase blood pressure. And caffeine effects will strengthen it, "said the researcher Jim Lane, PhD, research professor at Duke University.
Lane then recommends to replace the regular coffee with decaf to protect the heart. In comparison, 8 ounces of regular coffee contains 100 to 125 mg. in the same amount of tea containing 50 mg of caffeine and Colas about 40 mg of caffeine.
9. Drink herbal tea
In a study by Tufts University, participants who drank 3 cups of hibiscus tea daily can lower systolic blood pressure of 7 points in an average of 6 weeks. These results are equivalent to the prescription drug. Participants that drank placebo beverages only experienced a decrease in blood pressure by one point.
Phytochemical ingredients in hibiscus hibiscus or appears to be a lot of reducing high blood pressure. In the herbal tea, many contained hibiscus. Take a look at the mix of ingredients contained in the product, tea, and select products that contain a lot of hibiscus in every porsinya.
10. reduce overtime
Work more than 40 hours each week in the Office will increase the risk of hypertension by 15%, according to research by the University of California, Irvine to 24.205 people of California.
Is overtime work, make the body rarely exercising and eating healthy. Try to get the job done at the right so that it can visit the fitness centre or more often to cook healthy food.
11. relax with music
To lower blood pressure, aided by drugs, could also be helped by changing lifestyles. According to researchers at the University of Florence in Italy, the right songs can help lower blood pressure.
Investigators asked 28 adults who already wear hypertension pills listened to classical music, Celtic music, or India for 30 minutes each day while breathing slowly. After a week, the participants experienced an average decrease in systolic blood pressure of 3.2 points. A month later, the number was down as much as 4.4 points.
12. Address ngorok while sleeping
Dengkuran fast is one of the main symptoms of obstructive sleep apnea (OSA). Researchers from the University of Alabama found that sufferers of sleep apnea also relies a lot on high, hormones that can increase blood pressure. In fact, it is estimated that half of all people who have sleep apnea have high blood pressure.
Sleep apnea sufferers typically experience a lot of sleep disorders that could potentially interfere with respiration and life-threatening while asleep. In addition to snore loudly, excessive fatigue during the day and headaches in the morning is also a sign of sleep apnea.
If you have high blood pressure, ask the doctor if her sleep apnea be cured. Treating sleep apnea can lower the levels and also fix the high blood pressure.
13. eat a lot of soy
A study published Journal of the American Heart Association finds for the first time that replace the CARB processed foods with soy protein rich foods, such as milk or low fat milk, can lower systolic blood pressure of hypertension sufferers or prehipertensi.
