Tuesday, 30 December 2014

15 Natural Ways to Lower High Blood Pressure


High blood pressure is typically a silent disease, producing few or no symptoms while increasing the risk for heart attack, stroke, vision problems and kidney disease. There are two basic types of high blood pressure, also known as hypertension: primary (essential) and secondary. High blood pressure or hypertension is one of the most common health conditions in the world.

Risk of High Blood Pressure

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:

Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).

Women are at risk if their waist measurement is greater than 35 inches (89 cm).

Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).

Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).

Most people diagnosed with high blood pressure are treated with medications. This article will present some easy steps you can use to lower your blood pressure without medications.

15 Natural Ways to Lower High Blood Pressure

1 . Go for Power Walks

Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.

2 . Cinnamon

Cinnamon can help reduce cholesterol, and in turn, help to lower blood pressure. You can cook with it, just use more than you normally would. You can also buy it in capsules, which are widely available. (Find them online here.) There are also tinctures and tablets available. Cinnamon has also been known to help regulate blood sugar, which can help to reduce stress. (Not recommended during pregnancy or while breastfeeding.)

3 . Skim Milk

It truly does a body good! Drinking heart-healthy skim milk or 1 percent milk will provide you with calcium and vitamin D the two nutrients work as a team to help reduce blood pressure by 3 to 10
percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

4 . Snack on yogurt

Battle those midday hunger pains with yogurt and trim your risk of high blood pressure by 31%. Swapping some of your daily calories with one 6-ounce cup of low-fat yogurt, without increasing the number of calories you eat in a day, can lead to a lower risk of high blood pressure, according to new research from the AHA. The researchers found those who ate yogurt daily saw the biggest reduction in their risk of high blood pressure.

5 . Reduce Stress

This may not be easy do to depending on your lifestyle. Take a walk in the woods, read a book, listen to calming music, or try yoga. All of these can reduce stress and help you to relax.

6 . Sprinkle on Pomegranates

Before you hit the gym or treadmill, snack on pomegranate seeds. Packed with vitamin C and antioxidants, pomegranates are good at helping you maintain a healthy blood pressure during exercise, according to researchers at Penn State Hershey Heart and Vascular Institute. That's because low levels of antioxidants in your body can trigger a spike in blood pressure, but the antioxidants found in pomegranates lessen the increase in blood pressure, leading to a healthier workout and ability to sustain intensity of activity to burn more calories. (Plus, our latest health food face-off shows pomegranate seeds have a nutritional edge over other fruits.)

7 .  Soy A Study From Circulation

Journal of the American Heart Association found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring
down systolic blood pressure if you have hypertension or prehypertension..

8 . Garlic

Taking garlic can help to reduce cholesterol and also reduce blood pressure. You can eat it raw (and get the added benefit of keeping vampires away!), cooked, or in smoothies. You can also take it as a
capsule. (Find capsules here.) I don’t like smelling like garlic, so I take the garlic tablets with parsley. It seems to really work. If you cook with it, cut the top off and let the raw cloves sit for about 10 minutes before cooking. This will allow the allicin, the active ingredient in garlic, to develop. You can certainly use it right away, but letting it sit will give you many more health benefits.

9 . Go For Gazpacho

A 6- to 8-ounce bowl of the tasty cold soup that features tomatoes, cucumbers, garlic, and olive oil was found to trim nearly 2 points off systolic and 2.6 points off diastolic blood pressure, according to new research published in Nutrition, Metabolism & Cardiovascular Diseases. A team of Spanish researchers studied the blood pressure of thousands of gazpacho guzzlers and suspect that specific polyphenols, a set of compound chemicals and antioxidants, in the soup's ingredients are able to tame blood pressure. Can't enjoy cold soup when it's chilly out? Use the ingredients in your favorite gazpacho recipe to whip up salsa for Super Bowl Sunday or a healthy snack.

10 . Take up Tea

Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving.

11 . Aconite And Arum

These are homeopathic remedies that come in small pills called pastilles. These are dissolved under your tongue and taken twice a day. Check the label as some products may have different dosages.
Homeopathic remedies are available at most health food stores or on the Internet.

12 . Spinach

A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

13 . Smile

Having a better attitude about life can reduce your stress and calm high blood pressure. And smiling is infectious. If you smile, others will smile back in response.

14 . Baked White Potato

Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals   can help keep high blood pressure
at bay.

15 . Lose Weight

Being overweight tends to increase blood pressure, cholesterol and inflammation, all of which are risk factors for heart attack and stroke. Physical activity, avoiding sugar and flour and eating lots of
fruits and vegetables are great ways to promote weight loss.