The high blood pressure is one of those factors to keep constantly under control to prevent unpleasant surprises, although it is not a direct cause of death, can significantly increase the risk of heart attacks, strokes, aneurysms and kidney failure. Of course, the medicine has made great strides in that direction, however the side effects are always around the corner and are often very annoying (cramps, nausea, dizziness). First, doctors recommend that to keep your blood pressure under control is well caring for your body weight but might not be enough ...
Top 10 ways to lower your blood pressure without resorting to drugs
1. Walk a step supported
Hypertensive patients can count on a sound walk through sustained, indeed, exercise helps the heart to "use" the oxygen more efficiently and so the blood is pumped so more vigorously. Advice? A walk of 30 minutes a day fast pitch is a good way to start. Afterwards, you can also stretch the distance, challenging yourself.
2. breathe deeply
You want to keep at Bay the Renin? Begin to take care of your breathing. To keep under control the Renin, the proteolytic enzyme secreted by the kidneys that increases your blood pressure, you can turn to meditative practices like qigong, yoga and tai chi. 5 minutes in the morning and 5 in the evening will help you keep stress hormones and make clean sweep of tensions. Try it to believe it.
3. Potassium
Potassium can be a crucial ally for your well-being and therefore, do not skimp with fruits and vegetables in order to ingest between 2.000 and 4.000 mg per day. What to eat? Sweet potatoes, tomatoes, bananas, beans, peas, prunes and raisins.
4. war on soda
The soda is, instead, to be avoided at all costs for those suffering from hypertension and, in General, experts advise not to ingest more than 1.500 mg per day. How much are we talking about? Keep in mind that half a teaspoon of salt contains 1.200 mg of sodium! But most of the sodium we ingest into food and then, eyes to labels: unsalted better that flavorful.
5. dark Chocolate
Dark chocolate can soothe the lack of salt for hypertension, as this tasty dish contains flavanols that can make blood vessels more elastic. 15 grams of chocolate per day will be right for you, as long as they contain at least 70% cocoa.
6. A short Yes. Two no.
Obviously no doctor will tell you never to raise your elbow still drinking moderate amounts of alcohol per day, according to several studies, not only helps prevent heart disease but could help your blood pressure to decrease. Of course we talk about minimum quantity: from a quarter to half of 0.34 liters of beer (or 0.14 litres of wine) per day. Without cheating.
7. from coffee to dek
Scientists have long debated the fate reserved to caffeine for hypertension but Duke university study determined that this substance would be avoided simply because it is a vasoconstrictor. And it gets worse under stress: the heart pumps faster and the inevitably pressure, salt. Better switch to decaf.
8. Better a hibiscus tea
Researchers at Tufts University have shown how participants in a study who have sipped tea at three tazzè hibiscus, have experienced a net decrease in systolic blood pressure by as much as 7 points in 6 weeks on average (who took a placebo had only a decrease). Hibiscus herbal properties seem to be able to reduce high blood pressure and saw that many herbal teas are rich, it is worth using.
9. work a little less
With the current economic crisis is difficult to hypothesise a relaxed life in the Office but it is certain that work too drives up the pressure and not only for direct stress: do late in the Office, often involves frugal meals and incorrect and prevents it from going to the gym or doing sport. The California University studied 24.205 subjects and the 15% of these, spending 41 hours in the Office, had an increase of hypertension. Put a timer on your pc and as soon as possible ... escape at home.
10. musical Relaxation
According to researchers at the University of Florence, if hypertensive are free to choose which music to listen to on a daily basis, in total relaxation, for 30 minutes a day, the effects are insured. 28 adults already being treated with medicines, have found 3.2 points in systolic pressure less than average in a week and 4.4 points in less than a month later.
Top 10 ways to lower your blood pressure without resorting to drugs
1. Walk a step supported
Hypertensive patients can count on a sound walk through sustained, indeed, exercise helps the heart to "use" the oxygen more efficiently and so the blood is pumped so more vigorously. Advice? A walk of 30 minutes a day fast pitch is a good way to start. Afterwards, you can also stretch the distance, challenging yourself.
2. breathe deeply
You want to keep at Bay the Renin? Begin to take care of your breathing. To keep under control the Renin, the proteolytic enzyme secreted by the kidneys that increases your blood pressure, you can turn to meditative practices like qigong, yoga and tai chi. 5 minutes in the morning and 5 in the evening will help you keep stress hormones and make clean sweep of tensions. Try it to believe it.
3. Potassium
Potassium can be a crucial ally for your well-being and therefore, do not skimp with fruits and vegetables in order to ingest between 2.000 and 4.000 mg per day. What to eat? Sweet potatoes, tomatoes, bananas, beans, peas, prunes and raisins.
4. war on soda
The soda is, instead, to be avoided at all costs for those suffering from hypertension and, in General, experts advise not to ingest more than 1.500 mg per day. How much are we talking about? Keep in mind that half a teaspoon of salt contains 1.200 mg of sodium! But most of the sodium we ingest into food and then, eyes to labels: unsalted better that flavorful.
5. dark Chocolate
Dark chocolate can soothe the lack of salt for hypertension, as this tasty dish contains flavanols that can make blood vessels more elastic. 15 grams of chocolate per day will be right for you, as long as they contain at least 70% cocoa.
6. A short Yes. Two no.
Obviously no doctor will tell you never to raise your elbow still drinking moderate amounts of alcohol per day, according to several studies, not only helps prevent heart disease but could help your blood pressure to decrease. Of course we talk about minimum quantity: from a quarter to half of 0.34 liters of beer (or 0.14 litres of wine) per day. Without cheating.
7. from coffee to dek
Scientists have long debated the fate reserved to caffeine for hypertension but Duke university study determined that this substance would be avoided simply because it is a vasoconstrictor. And it gets worse under stress: the heart pumps faster and the inevitably pressure, salt. Better switch to decaf.
8. Better a hibiscus tea
Researchers at Tufts University have shown how participants in a study who have sipped tea at three tazzè hibiscus, have experienced a net decrease in systolic blood pressure by as much as 7 points in 6 weeks on average (who took a placebo had only a decrease). Hibiscus herbal properties seem to be able to reduce high blood pressure and saw that many herbal teas are rich, it is worth using.
9. work a little less
With the current economic crisis is difficult to hypothesise a relaxed life in the Office but it is certain that work too drives up the pressure and not only for direct stress: do late in the Office, often involves frugal meals and incorrect and prevents it from going to the gym or doing sport. The California University studied 24.205 subjects and the 15% of these, spending 41 hours in the Office, had an increase of hypertension. Put a timer on your pc and as soon as possible ... escape at home.
10. musical Relaxation
According to researchers at the University of Florence, if hypertensive are free to choose which music to listen to on a daily basis, in total relaxation, for 30 minutes a day, the effects are insured. 28 adults already being treated with medicines, have found 3.2 points in systolic pressure less than average in a week and 4.4 points in less than a month later.
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