Facing the pressure we are living in an urban jungle wreak havoc on our health, and one of the first physical indicators of excessive fatigue Hypertension. Hypertension or high blood pressure can cause any symptoms, but contributed to a number of other life-threatening diseases such as brain aneurysm, kidney failure, stroke, and even heart attacks.
In addition to stress, hypertension can be caused by poor lifestyle choices such as eating too much junk food high in fat and salt, not exercising enough, not enough sleep also overindulging in alcohol. Another disturbing fact about hypertension is that many people do not realize that they suffer from it. So, if you have not checked your blood pressure within two years, it may be time to do so.
Although there are medications to help lower your blood pressure, they come with a price difficult side effects that can cause cramps, nausea and insomnia. Lifestyle plays a very important role in controlling hypertension, and the good news is you can lower blood pressure naturally without drugs. Here are some strategies that you can incorporate into your lifestyle that will not only protect you from high blood pressure, but also help you survive.
1. Pay attention to your waist
Blood pressure tends to increase along with your weight. In general, the more you lose weight, lower your blood pressure. In addition to losing weight, you also have to keep track of your waist. If your love handles are too broad, you will increase the risk of high blood pressure.
2. Exercise regularly
Regular physical activity for about 30-60 minutes on most days of the week is one of the best ways to lower blood pressure. Results do not have a good long to raise the level of training that can lower blood pressure in just a few weeks. Try to avoid being a "weekend warrior" by cramming at the time you missed training during the week in just two days, because you will get more benefit from routine activities.
3. Increase your intake of potassium
HD-Ad × V2.2V11.11Loading fruits and vegetables rich in potassium is an essential part of any program, lowering blood pressure. The main source of potassium-rich crops include sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, cantaloupe, honeydew melon and dried fruits such as prunes and raisins. Intends levels of 2,000 to 4,000 milligrams of potassium per day.
4. Sprinkle a little salt less
Reducing salt would mean more than just easy on the salt, some ignorance, high salt content usually found in processed foods. People with normal blood pressure, blood pressure is high enough, and quite Hypertension can substantially reduce their blood pressure to cut salt intake. Dietary Guidelines recommend limiting your salt intake to less than 1,500 milligrams per day.
5. Indulge in dark chocolate
Flavanols antioxidants found in dark chocolate to help make it more elastic blood vessels, causing the blood more easily, then drop in blood pressure.
6. Time to switch to decaf
Coffee offers many health benefits, but lower blood pressure is not one of them. Caffeine can increase blood pressure by tightening blood vessels and magnifying the effects of stress, which causes the heart to work harder and over time will cause damage to the heart muscle.
7. De-stress and relax
Time to do the old Yogi says "Om One day keeps the doctor away". Slow breathing and meditation practices such as qigong, yoga, tai chi and reduce stress hormones, which increases renin, an enzyme produced in the kidney is known to increase blood pressure.
8. Direct soy
A study of Circulation: Journal of the American Heart Association found that blood pressure for hypertension or prehypertension was brought down by replacing some refined carbohydrates in your diet with foods high in soy-based foods.
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