Natural ways to lower blood pressure
Changing lifestyles and consumption of dietary supplements can lower blood pressure as effectively as potentially dangerous pharmaceuticals!
Sometimes a person with knowledge of the existence of a drug begins to automatically think that this medicine is necessary for him to solve the problems. Who would take drugs if people think otherwise, is not it?
However, there are many common health problems to be solved without the use of drugs, and the results are much more likely to be positive (not negative) "side effects" in the form of the tide of vitality, energy, and improve health.
High blood pressure, also known as hypertension, is one of the health problems are often solved by using natural remedies. Hypertension is often called the "silent killer" because it sneaks up on you without any noticeable symptoms, putting at risk of heart disease, kidney disease or stroke. Studies have shown that hypertension can be controlled without using pharmaceuticals. Even if you need to take drugs against blood pressure, lifestyle changes can contribute to better their operation, to reduce or even negate your need for them. If you are taking medication, tell your doctor what other steps you take, and he or she is regularly watching you will track your progress and adjust therapy.
Simple effort on your part can lead to a significant reduction in blood pressure. Even a small reduction of systolic (top) pressure are considered valuable. The estimated drop in systolic blood pressure by only two points reduces the death rate from stroke by 6% and from coronary artery disease by 4%.
Below - 12 simple tips, following which you can lower your blood pressure naturally:
1. Follow a special diet DASH. DASH (DASH - Dietary Approaches to Stop Hypertension, - a dietary approach to stop hypertension) - a die t rich in fruits, vegetables and low-fat dairy products, low fat, red meat, sweets and sugary drinks. Following this plan, you can drop your systolic blood pressure by 8-14 points. Moreover, some studies have shown that this approach may be even more effective than some drugs to combat hypertension.
2. Lose weight. Of course, we understand that it can be difficult. But in this lies the greatest strength. It is estimated that you can lower the rate of pressure by 5-20 points for every 22 pounds (approx. 10 kg) weight loss. Even the loss of 5 pounds (approx. 2.3 kg) of weight can be useful. Plus: losing weight can add years to you life.
3. Limit sodium intake to 2,400 mg, and you subtract 8-2 points.
4. Exercise 5-7 days a week for 30 minutes and you can lose even 4-9 points.
5. Limit alcohol to 2 drinks per day for men and one for women and you can remove 2-4 points.
6. Get a good night's sleep. Lack of sleep may contribute to hypertension.
7. Limit the amount of stress. It can raise blood pressure and eventually help to stabilize blood pressure. Find ways to relax.
8. Get enough potassium in the abundance of eating a variety of fruits, vegetables, dairy products and fish.
9. Get enough calcium. Take calcium supplements to make sure that you get 1,000 mg a day if you are younger than 50 years, and 1,200 mg if you're over 50.
10. Get at least 500 mg of vitamin C daily. Vitamin C can act as well as some recommended to lower blood pressure drugs are long acting. In one study, blood pressure in patients decreased by an average of 9% in a month. If you have your blood pressure is normal, vitamin C, it will have no effect.
11. Get adequate amounts of omega-3 fatty acids from eating oily fish or fish oil of high quality (not contaminated with mercury.) A study in Japan showed that men with the highest intake of omega-3 had the lowest blood pressure.
