Lifestyle Changes Can Help Lower Blood Pressure
One recent study concluded that as little as 6 grams of dark chocolate daily for five months helped lower blood pressure. That's just two squares of chocolate containing about 30 calories each. This is just one of several lifestyle changes that can help you lower your blood pressure.
High blood pressure, or hypertension, affects one in three adults, one in two over age 60. Obviously, if you have high blood pressure, the first thing you should do is follow your doctor's advice about medication, but lifestyle changes can help to lower blood pressure naturally and will work for you even if you need to take medication.
What is a high blood pressure reading:
Normal blood pressure readings are considered to be 120/80 or below. Rates 120/139 over 80/89 are in the high blood pressure range. Numbers above that are considered hypertension.
Blood pressure can fluctuate naturally during the day but if it stays over the acceptable numbers consistently, this is high blood pressure. Left untreated, high blood pressure causes strain on the heart, arteries and organs-kidneys, brain and eyes leading to heart and kidney disease, blindness and stokes. Often there are no warning signs or symptoms.
Lifestyle changes you can make to lower blood pressure naturally:
- Take antioxidant supplement CoQ10. Twelve separate studies indicate this supplement helps lower blood pressure up to 17 mmHg over 10mmHg.
- Get enough potassium in your diet. Foods containing potassium are apricots, avocados, bananas and beets among other heart-healthy vegetables.
- Limit salt intake to less than 2,400 mg per day. Check labels-many canned and packaged foods are extremely high in sodium.
- Exercise at least three times per week for 30 minutes or more. Walking is easy and requires no special equipment.
- .limit alcohol consumption to one drink per day- 24 oz beer, 10 oz wine, or 2 oz 100-proof whiskey for men, half that for women
- Yoga, meditation and relaxation all help to lower blood pressure by relieving stressful hormones. Take a wellness vacation and learn some new relaxation techniques.
- Take vitamin C supplements. Vitamin C has been shown to help people with mild to moderate hypertension.
- Some studies have shown that diets rich in omega-3 fatty acids help lower blood pressure significantly. Consuming fish such as salmon, mackerel or herring or taking omega 3 supplements both were found to be effective. Fish such as tuna should be avoided, however, because it could be high in mercury.
- Add garlic to your diet-garlic can also help lower blood pressure.
- Try and get more than eight servings of heart-healthy fruits and vegetables. Nuts, seeds and beans also offer protection for your heart.
- Jiaogulan-herb which helps reduce stress-related blood pressure surges for over 80% who take it.
- A recent German study showed that consuming dark chocolate could lower blood pressure as much as taking medications. Make sure chocolate is at least 70% cacao.
Some of these recommendations are easier to follow than others but if you have mild blood pressure, you may be able to lower it without resorting to medications to do so. Living a healthy lifestyle has other benefits besides lowering your blood pressure naturally. Following these health tips will also help you maintain your health as you age and avoid other age related diseases besides high blood pressure - like heart disease, arthritis and diabetes.
As with any recommendations for a health problem, discuss these lifestyle changes with your doctor.
Learn the healthy way to improve other common health problems. Find out why cherry juice, coffee and tea are good for you, how to boost your immune system, plus other great health tips.
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