People suffering from hypertension, often need medication to control blood pressure.But lifestyle changes can also lower blood pressure at home, and perhaps even reduce the need for medications.
Anyone who has increased the pressure should, in consultation with the doctor, to try out different ways that can help them reduce the pressure in the home without the use of pharmaceuticals.
How to reduce the pressure at home: physical exercise
by exercising thirty minutes a day most of the week, you can significantly reduce your blood pressure, say cardiologists.If you are used to lead a sedentary lifestyle, try to do aerobic exercise to lower systolic blood pressure (the top number) of three to five digits and the bottom - from two to three digits.People who begin to move, can often reduce the number of medications for hypertension, they are taking.Choose exercises for my taste - walking, jogging, swimming, cycling and regularly follow them.
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Reduce your salt intake
People with normal blood pressure, moderately high blood pressure and total hypertension can significantly reduce the pressure How to reduce the pressure at home: self-help , reducing salt intake.Experts recommend that people with high blood pressure High blood pressure limit salt intake to 600 mg per day.Most of the salt we get from processed foods, so choose whole foods.When you eat food, which is painted on the package content of nutrients, be sure to pay attention to the salt content.
Smokers have an increased risk of hypertension.However, although tobacco and nicotine in cigarettes can cause a temporary increase in pressure, smoking itself is not considered to cause chronic hypertension.Rather, it is responsible for the factors that often accompany smoking, such as excessive use of alcohol and lack of exercise.However, if you stop smoking, it can help you a little bit lower blood pressure.And, of course, will have other valuable health benefits.
Studies consistently show that dropping a few kilos can significantly affect blood pressure.Excess weight makes the heart work hard.This increased tension can result in hypertension, while weight loss eases the burden on the cardiovascular system.If you are overweight or obese, it may be enough to lose weight, to keep the pressure under control.
Even moderate alcohol consumption (no more than one drink per day for women and two drinks per day for men) has health benefits, excessive use can increase its pressure in some people.Studies have found that consuming more than two drinks per day increases the risk of hypertension in men and women.If you drink, enjoy your drinks at meals, it can reduce the effect of alcohol on blood pressure.
cope with stress
Effective management of stress in your life can help lower blood pressure, but it is not sufficient research that can offer a step by step plan to get rid of stress for everyone.There are a number of practices that people use to relax.While it is difficult to say which one is better and what is right.However, experts advise people with high blood pressure, stress management techniques to explore and find one that they can constantly practice.
Yoga Yoga - a great way to cope with stress.Recent studies have found that breathing exercises of yoga reduces pressure in those who suffer from hypertension, probably due to the influence of the autonomic nervous system, which is responsible for heart rate, digestion, and other important functions of the unconscious.But we should not think that yoga replaces aerobic exercise.Each of these practices in their own benefits to the body.
Meditation Meditation, does it include a singing, breathing, visualization or both, may be an effective way of dealing with stress.Again, it is important that meditation Meditation and health of the woman you like and that you do it consistently.
coffee has some health benefits, but the pressure drop not one of them.Caffeine can cause short-term pressure surges, even in people who do not have hypertension.If you have high blood pressure, it is wise to reduce caffeine intake to two cups of coffee a day.You can check out whether coffee increases the pressure effect on your body, measure the pressure before you drink coffee or other drink containing caffeine, and within half an hour after that.If the pressure is increased by five to ten units, you are likely to be sensitive to caffeine.
Garlic Garlic lowers blood pressure, especially systolic, because sulfur-containing components, such as allicin, which relax the arteries.It is recommended to consume 600-2400 mg of garlic powder or garlic extract for three months.
Fish oil and omega-3 fatty acids
Omega-3 fatty acids - is essential fatty acids, found in fish and some plants.Studies suggest that it may reduce the pressure in individuals with hypertension.It is recommended to use two to four grams of omega-3 fatty acids daily throughout the year.
hibiscus tea lowers blood pressure.It is recommended to take it with caution because of side effects, including diarrhea.
chocolate or cocoa extract
Studies have shown that dark chocolate and cocoa products may slightly reduce the pressure.It is recommended to drink fifty grams of cocoa a day.