Just a little exercise can make a difference. A Japanese study found that volunteers who exercised 30 to 90 minutes per week in a health club reduced blood pressure almost as much as those who had more than 90 minutes of sweat sessions every week. Try walking for 15 minutes every day to get the benefits. Here are easy ways to lose weight walking. Avocados pack in more potassium than any other fruit or veggie, including bananas, so add some to your sandwich or salad for an nutritional boost.
Other potassium-rich foods include cantaloupes, sweet potatoes, spinach, and lima beans.
These are some of the healthiest vegetables and the healthiest fruits you can eat. Set a reminder on your phone to go off at the same time every day. Strong flavors like garlic, basil, and lemon can also help replace salt and train your tongue to stop craving all that sodium. Buy your own kit for an accurate view of your health.
Here are other things doctors might not tell you about healthy blood pressure. Postmenopausal women who take an extra 4, to 5, steps every day could reduce their blood pressure by 11 points, according to a University of Tennessee study. Consuming 4 tablespoons of flaxseed can lower systolic blood pressure in postmenopausal women who have a history of heart disease, a small study found. The seeds are rich in omega-3 fatty acids, which probably explains the effect.
Try 2 tablespoons in your oatmeal or yogurt at breakfast, then sprinkle 2 tablespoons over soup or salad later in the day for a tasty crunch. Stock up on these 8 foods that naturally lower blood pressure. For every cup of tea you drink a day, systolic blood pressure could reduce by two points and diastolic pressure by one point, according to an Australian study.
Check out these other powerful health benefits of tea. Meditating relieves stress, and numerous studies have shown it can lower blood pressure, too.
Learn how to lower high blood pressure medication-free with simple Controlling High Blood Pressure the Natural Way and millions of other books are . The Magnesium Solution for High Blood Pressure (The Square One Health Guides). +. High Blood Pressure and millions of other books are available for Amazon Kindle . .. Christina Neal is an expert in self-help, spirituality and holistic health.
Stiff blood vessels can increase blood pressure, but dark chocolate contains flavonoids to keep your arteries flexible. Wine, tea, and fruits and veggies also contain flavonoids. During a stressful event, holding hands for 10 minutes keeps blood pressure at bay, found a University of North Carolina study.
They can have a high salt intake and excrete it in their urine without raising their blood pressure The DASH diet emphasizes:. Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home Popular high-salt items include deli meats , canned soup, pizza, chips, and other processed snacks. Fat is what gives food taste and makes you feel full. Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates.
All of this can result in lower blood pressure. Make it a practice to check labels. According to the U. Food and Drug Administration FDA , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high Stopping smoking is good for your all-around health.
Other potassium-rich foods include cantaloupes, sweet potatoes, spinach, and lima beans. There are many ways to help you get restful sleep. Best for kidney disease? If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. Juan Caceres rated it really liked it Sep 30,
Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure.
A study showed that children around secondhand smoke in the home had higher blood pressure than those from nonsmoking homes We live in stressful times. Workplace and family demands, national and international politics — they all contribute to stress.
Finding ways to reduce your own stress is important for your health and your blood pressure. There are lots of different ways to successfully relieve stress , so find what works for you. Practice deep breathing , take a walk, read a book, or watch a comedy.
Listening to music daily has also been shown to reduce systolic blood pressure A recent year study showed that regular sauna use reduced death from heart-related events And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure Mindfulness and meditation , including transcendental meditation, have long been used — and studied — as methods to reduce stress.
A study notes that one university program in Massachusetts has had more than 19, people participate in a meditation and mindfulness program to reduce stress Yoga , which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A review on yoga and blood pressure found an average blood pressure decrease of 3. Dark chocolate has been shown to lower blood pressure. But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids.
The flavonoids help dilate, or widen, your blood vessels A study of 14, people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate Herbal medicines have long been used in many cultures to treat a variety of ailments. Some herbs have even been shown to possibly lower blood pressure. Although, more research is needed to identify the doses and components in the herbs that are most useful Always check with your doctor or pharmacist before taking herbal supplements.
They may interfere with your prescription medications.
People who experience sleep deprivation , especially those who are middle-aged, have an increased risk of high blood pressure There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension. Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term Fresh garlic or garlic extract are both widely used to lower blood pressure According to one clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets One review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment A long-term study concluded in found that people who ate more protein had a lower risk of high blood pressure.
For those who ate an average of grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk. However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution, so talk to your doctor. With regards to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 g of protein. Two tablespoons of peanut butter would provide 8 g These supplements are readily available and have demonstrated promise for lowering blood pressure:.
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits. A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4. This protein complex derived from milk may have several health benefits, in addition to possibly lowering blood pressure Magnesium deficiency is related to higher blood pressure.
A meta-analysis found a small reduction in blood pressure with magnesium supplementation In a few small studies, the antioxidant CoQ10 lowered systolic blood pressure by 17 mm Hg and diastolic up to 10 mm Hg Oral L- citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure Alcohol can raise your blood pressure by 1 mm Hg for each 10 grams of alcohol consumed A standard drink contains 14 grams of alcohol.
What constitutes a standard drink? One ounce beer, 5 ounces of wine, or 1. Moderate drinking is up to one drink a day for women and up to two drinks per day for men Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual