Tips to lower blood pressure
High blood pressure, also called hypertension, a potentially deadly medical condition, can be lowered quickly without medications. The following methods will reduce blood pressure immediately, and some, like exercise, keep blood pressure down for nearly 24 hours. However, all methods should be made part of a regular daily lifestyle for the changes to be effective. Unmanaged and untreated high blood pressure can lead to kidney and heart failure, stroke, and many other potentially fatal conditions.
Aerobic exercise, such as brisk walking, will act to quickly lower blood pressure. A sedentary lifestyle, in combination with poor diet, results in excess weight or even obesity _ one of the main triggers of hypertension. Excess weight puts a great deal of strain on the body, especially the cardiovascular system. Without proper exercise, the heart weakens and cannot pump blood as efficiently.
Exercises like walking can be incorporated into almost any lifestyle, even the most pressed for time. Studies have shown that even short bursts of exercise _ 15 to 20 minutes _ will lower blood pressure. Over the course of a day, anyone can easily incorporate such small increments to build a routine totalling a half hour or more.
In addition, incorporate a short deep breathing exercise into your routine. Slow deep breaths, such as yogic practices of pranayama, have been shown to quickly lower blood pressure. These exercises work on several levels. Firstly, the blood becomes more aerated with an increased intake of oxygen. Secondly, deep rhythmic breathing (that is, approximately 10 breaths per minute) activates the relaxation response, which has been shown to decrease blood pressure. The practice need not be long _ even 5-10 minutes a day will bring down your pressure. Deep breathing can be practiced anywhere, even while sitting at a desk.
Certain foods, such as garlic and dark chocolate can quickly lower blood pressure. Be sure that the chocolate has large quantities _ a minimum of 70 percent _ of cocoa, the active ingredient that lowers blood pressure. Cocoa has antioxidant-rich compounds called flavanoids, which help dilate blood vessels and assist in glucose metabolism. Surprisingly, dark chocolate contains more of these antioxidant compounds than even blueberry. Remember, only a small portion need be consumed.
In addition, incorporate sufficient potassium into your diet. Potassium helps maintain electrolyte balance, which regulates heart beat through muscle contraction. Also, proper electrolytes levels promote fluid exchange. Potassium-rich foods include squash, sardines, salmon, raisins, potatoes, organs, pears, legumes, beets, bananas, carrots, and apricots, among many other fruits and vegetables. Try to be creative in incorporating fruits and vegetables into all three meals and as snacks throughout the day.
Proper hydration also plays an important part of a healthy lifestyle, and the recommended 8 or more glasses per day will help to quickly lower blood pressure.
Dehydration causes blood pressure to skyrocket. Try to replace carbonated or other drinks with bottled or purified water. Try to keep a bottle of water with you at all times; that way, you can take sips throughout the day and 8 glasses will not seem so daunting. Water acts on blood pressure by flushing out excess salt, and also protects cells.
If you incorporate each of these small changes into your daily life, your blood pressure will certainly drop, and you will feel much healthier.
Source: all4naturalhealth.com
