High blood pressure is a very common condition which should be seriously considered as serious hidden threat to health.
It also known as the silent killer, because it does not cause noticeable symptoms or warning signs until the complications start to develop. High blood pressure, which is labeled by the term hypertension, increases the risk of cardiovascular disease, stroke and even kidney problems.
Hypertension is characterized by a systolic blood pressure (the high value) if goes higher than 140mmHg and a diastolic blood pressure (low value) if also, get higher than 90mmHg. According to the World Health Organization data, almost one billion people in the world, suffer from high blood pressure and the number is rising every day. It is estimated that by 2025, 1.5 billion adults will be living with hypertension.
People suffering from hypertension often require medication to regulate blood pressure. But changes in lifestyle and diet can significantly contribute to improving the situation. Many succeeds to control high blood pressure in a natural way and in those, the necessity of the use of drug therapy completely disappears.
Here are some effective natural ways to regulate your high blood pressure:
1. Eat bananas
Bananas are high in potassium, and doctors recommend that potassium is particularly useful for people who suffer from high blood pressure. Besides bananas, it also recommended a consumption of non-pealed baked potatoes, fresh orange juice and yogurt with low-fat.
2. Reduce the salt intake to 5 grams per day
The blood pressure, at some people, is very sensitive to sodium. It is known that most of the sodium, enters through the salt, and limiting the amount of salt intake can help certain people to lower their high blood pressure. Instead of salt, for the preparation of your meals, use different spices. Processed foods often contain a lot of salt, so carefully read the labels on the products.
3. Eat dark chocolate with a minimum of 70% cocoa
This is one delicious method for lowering blood pressure. Many scientists have already proved that chocolate containing at least 70% cocoa, helps to lower high blood pressure in people with hypertension. The recommended daily dose is 100 grams.
4. Exercise for 30 minutes during most days of the week.
Choose any activity and at least 4-5 days a week, by half an hour.
In accordance to your possibilities, you can choose walking, cycling, running, swimming or aerobics. Cardiologists say that people who have quit their “lazy lifestyle” and began to exercise or doing aerobics, managed to lower their blood pressure by 4-9 mmHg.
5. Maintain a healthy weight and take care of waist circumference
Weight gain is associated with an increase in blood pressure. If you have problems with weight, put some efforts to lose that excess weight. As you reduce your weight, your blood pressure will start to decrease too.
Keep in mind that people who have a lot of belly fat are in higher risk of hypertension. Do not let the volume of your belly get bigger than 88 inches if you are a woman or 102 inches if you are a man, because then the risk of high blood pressure and heart disease is significantly higher.
6. Enjoy with a small amount of alcohol and never exaggerate
In small amounts,the alcohol can be useful and reduce blood pressure up to 2-4mmHg.
But in large quantities, not that brings no benefit at all, but it also has a negative effect.
Never drink more than one drink per day if you are a woman and two if you are a man. This means that 150ml of wine a day are within the allowed limits. If you have never consumed alcohol before, you shouldn’t start doing this in an effort to reduce blood pressure.
7. Forget cigarettes – and do not become a victim of passive smoking
The increase in blood pressure is just one of the bad consequences of smoking. Inhaling smoke increases blood pressure around 10mmHg and maintains it elevated over an hour after one smoked cigar.
If you are a smoker and smoke constantly, it means that your blood pressure remains elevated throughout the day. You should also be aware that the passive smoking presents a serious threat to your health.
If you are a smoker you definitely need to check this great and effective article about How To Stop Smoking Completely Naturally
8. Reduce caffeine intake – and do not drink more than two cups of coffee per day
It is still uncertain whether the caffeine increases blood pressure in long-term or has only short-term effect.
However, medical experts recommend reducing your intake of caffeine through coffee or other beverages, so try to consume not more than two cups of coffee per day.
9. Relax with some classical music
Harmonic melodies of classical music can act as therapy for people with high blood pressure. Experts recommend a daily 30-minute relaxation listening to classical or another type of relaxing music and deep breathing to control hypertension.
10. Reduce stress
Not for nothing is said that stress is the biggest cause of disease. Experts warn that there is a big connection between stress, anxiety and blood pressure.
When you are under stress, the body produce hormones that temporarily increase the blood pressure, because they accelerate the heart rate and also cause narrowing of blood vessels.
Therefore, strive more to reduce stress in your life. Techniques for deep breathing and physical activity are excellent methods to reduce anxiety and tension. Many medical professionals recommend yoga or meditation as effective ways to minimize stress.
Check these excellent articles:
How To Distress Naturally and Easy and Spiritual Remedies for Stress Relief and Relaxation
Considering the fact that high blood pressure shows no symptoms, regular tests are very important. Especially careful, should be the people who suffer from diabetes, because 60% of them have high blood pressure.