People are afraid when they discover that their blood pressure is too high. They are often persuaded that they will have to take medicines for hypertension for life!
You can lower blood pressure naturally, without taking medication and getting follow up checkups with your doctor.
How To Lower Blood Pressure Naturally
- Eat a balanced diet
A diet consisting of whole grains, fruits, vegetables and dairy products low in calories can lower blood pressure naturally, especially if your diet contains little saturated fat and no cholesterol.
Dietary changes are usually the first step to lower blood pressure naturally. The effects will be gradual if you do nothing else that balancing your diet, but if you focus on foods known to lower blood pressure and you complete your change of diet with physical activity and lifestyle changes, your blood pressure will fall much faster.
Once you have made your blood pressure drop to an acceptable level, you can afford an occasional treat or a cookie, but you should also do your best to diet most of the time to prevent your blood pressure ride up.
- Avoid salt
Sodium is the enemy of low blood pressure. A slight decrease your sodium intake can often reduce your tension.
Limit your sodium intake to a maximum of 2.3g daily. If you are over 51 or if you have a field promoting increased blood pressure, stand-in 1.5 g of sodium per day.
If you need to add flavor to your food, you can add lots of herbs and spices safely. Some herbs and spices can actually help you lower blood pressure naturally. Here are some examples:
- Cayenne pepper dilates blood vessels and improves blood flow.
- Turmeric reduces inflammation throughout the body, improves cardiovascular function and drops the voltage.
- Garlic lowers cholesterol and blood pressure.
- Limit alcohol consumption
In small amounts, alcohol can reduce tension. In larger quantities, that said, it can increase it.
For men and women over 65, drink a glass of wine or similar drink per day. For adults under 65, you can go up to two drinks per day.
For your information, a drink is equivalent to 350 ml beer, 150 ml wine, 45 ml of liquor at 80%.
In moderate amounts, wine and other alcohols can lower blood pressure naturally. Note, however, that this can be useful if you drink alcohol. The results are less convincing and more risky if you do not drink regularly.
Large volumes of alcohol can inhibit the effectiveness of drugs against hypertension.
If you have problems with drinking alcohol too much, this article can help you with your alcohol cravings.
Foods That Lower Blood Pressure
- Drink low-fat milk or skim milk
Milk is one of the foods that lower blood pressure because it contains calcium and potassium and both nutrients are linked to a low voltage. Dairy products also contain vitamin D, which is also a great help.
The low fat milk or skim milk should be preferred to whole milk. Whole milk contains palmitic acid which, according to some studies, may block the responsible internal signal the relaxation of blood vessels. Finally, your blood vessels are contracted and blood pressure is still high.
- Drink hibiscus tea
The herbal tea containing hibiscus can quickly lower blood pressure. This is radical if you drink three cups a day.
- Let brew tea for six minutes before the cold or hot drink.
- If you do that drinking hibiscus tea three times a day without taking further action, you can lower your systolic seven points in six weeks.
Hibiscus tea contains anthocyanins and other antioxidants that strengthen blood vessels by preventing shrink and cause an increase in tension.
- Take a glass of cranberry juice
A glass of cranberry juice is also a perfect example for foods that lower blood pressure as it can reduce the tension as effectively as a glass of red wine.
Cranberry juice contains antioxidants known as procyanidins. These nutrients reduce the production of ET-1 in the body, a mixture known to contract the blood vessels and increase blood pressure.
- Eat fruits and vegetables that lower blood pressure
Besides the fact that fruits and vegetables are an important part of a balanced diet, some of them have notable effects on lowering blood pressure.
- Eat kiwis. In a study conducted by the American Heart Association, scientists discovered that eating three kiwis a day for eight weeks could reduce tension remarkably. Kiwis are rich in an antioxidant called lutein.
- Enjoy a slice of watermelon. Watermelon contains fibers, lycopene, vitamin A and potassium: all are related to the foods that lower blood pressure. It also contains an amino acid called citrulline / arginine which is also believed to help reduce tension, according to previous studies.
- Include in your diet a variety of fruits and vegetables rich in potassium. Scientists generally agree on the fact that potassium is an essential addition to any diet designed to lower blood pressure. Peas, bananas, potatoes, tomatoes, orange juice, kidney beans, cantaloupe, melon and grapes from Spain are good sources of potassium.
- Think of drinking coconut water. Coconut water is rich in potassium, electrolytes and other nutrients making it included in the list of foods that lower blood pressure. A study published in the journal West Indian Medical Journal reported that coconut water was falling systolic pressure by 71% of participants and lowered diastolic blood pressure of 29% of participants.
- Consume more tofu and soybean products
Soy products contain isoflavones, nutrients that could have a direct link with a lower blood pressure.
In a study conducted in 2012, researchers found that diets rich in isoflavones had probably played a role to lower blood pressure naturally in comparison with diets low in isoflavones.
Green tea and peanuts also contain healthy amounts of isoflavones.
- Allow yourself a bit of dark chocolate
Chocolate is generally rich in flavonoids. These nutrients help the blood vessels to dilate widening, thereby lowering the voltage making it perfect to be listed here in foods that lower blood pressure.
Although chocolate is helpful in all its forms, dark chocolate and pure cocoa contain a higher concentration than milk chocolate and are better options.
Studies suggest that consuming chocolate can reduce blood pressure in individuals with high blood pressure, but the results are less conclusive in people who have a more or less normal voltage.
- Spice up your dishes with chilli
Capsaicin, a spicy chili component, can help to reduce tension when consumed.
This result stems from a 2010 study in which hypertensive rats had their voltage drop after consuming capsaicin. Note, however, that is not clear whether these findings also apply to humans.
Depending on the severity of your hypertension, drugs can help or cannot help in your condition. But in all cases, it is essential to modify one’s diet to normalize the tension.
Even without medication, applying these tips can lower blood pressure naturally and safely. Now, you have only one thing left to do: TAKE ACTION!