High blood pressure has another name as “silent killer” as it can come without any symptoms and potentially bring the heart disease and stroke. In the United States, almost 33% adults has the high blood pressure. Its normal level is 140/90 mmHg,
Here are effective ways to lower your blood pressure :
1. Exercise more
With your heart and breathing rates increase, your heart will grow stronger, making it easier to pump. As a result, your arteries suffer less pressure, lowering your blood pressure.
2. Keep normal weight
A 5-10 pounds loss can be a helper too your blood pressure reduction, if you are overweight. Also, it can help reduce risks of other diseases such as diabetes, blood clots.
3. Less sugar and refined carbohydrates
Too much sugar and refined carbohydrates not only put on too much weight, but also put on too much pressure on your blood vessels. So a low-carb, low-sugar diet can lower your blood pressure.
4. Less sodium, more potassium
Potassium, lessens the effect of salt in your system, and eases tension in your blood vessels. What a double winner!
There are so many foods are naturally high in potassium: dairy foods (milk, yogurt), fish, fruits (bananas, apricots, oranges) and vegetables (sweet potato, potato, tomato, greens, spinach).
5. Limit processed food
Cutting down on processed food means less salt, less sugar, and fewer refined carbohydrates, making lower blood pressure.
6. Stop smoking
Stopping smoking, can help your health in an all-round way.
7. Reduce stress
Today’s life is full of stress and that is a reason to many chronic disease. Find your stress triggers and deal with it. Get your mood relaxed and get your blood pressure relaxed.
8. Medicinal herbs
Studies have shown some herbs can be effective in lowering blood pressure. Here is a partial list :
black bean (Castanospermum australe)
cat’s claw (Uncaria rhynchophylla)
celery juice (Apium graveolens)
Chinese hawthorn (Crataegus pinnatifida)
coffee weed (Cassia occidentalis)
giant dodder (Cuscuta reflexa)
Indian plantago (blond psyllium)
maritime pine bark (Pinus pinaster)
river lily (Crinum glaucum)
roselle (Hibiscus sabdariffa)
sesame oil (Sesamum indicum)
tomato extract (Lycopersicon esculentum)
tea (Camellia sinensis), especially green tea and oolong tea
umbrella tree bark (Musanga cecropioides)
9. Get good, restful sleep
A good sleep is beneficial to balance your blood pressure.Give yourself at least 8 hours!
1o. Less alcohol and caffeine
Alcohol and caffeine can raise your blood pressure, even if you’re healthy. It’s not easy for someone to quit the alcohol and you may expect the caffeine’s benefits on cancer prevention, well, at least drink them in moderation.
11. Blood pressure lowering supplements
Blood pressure lowering supplements are readily available. You may take a try with the following ones: Omega-3 polyunsaturated fatty acid (fish oil), whey protein, magnesium, coenzyme Q10, citrulline.
12. Take prescription medication
If there is no decrease after all the lifestyle changes. Go to consult your doctors for some prescription drugs.