High blood pressure is a very common medical condition that should be considered as a serious veiled threat to your health.
Once called, the silent killer, because it does not cause noticeable symptoms or warning signs until complications develop. Elevated blood pressure, which is denoted by the term hypertension, increases the risk of cardiovascular disease, stroke and even kidney problems.
Hypertension is characterized by systolic blood pressure (high value) over 140 mmHg and diastolic blood pressure (the lower value) over 90 mmHg.
According to data from the World Health Organization, globally one billion people have high blood pressure and the situation will only become progressively worse. It is estimated that by 2025, 1.5 billion adults will be living with hypertension.
People suffering from hypertension often need medication to regulate blood pressure.
But changes in lifestyle and diet can significantly contribute to improving the situation. Many people had managed to control their blood pressure in a natural way and among them disappears the necessity of the use of drug therapy.
Here are some effective natural ways to regulate your blood pressure:
1. Consume bananas.
Bananas are a rich source of potassium, and doctors recommend that potassium is especially useful for people who suffer from high blood pressure.
Besides bananas, the consumption of unpeeled baked potatoes, fresh orange juice and yogurt with low fat is also recommended.
2. Reduce salt intake to 5 grams per day.
Blood pressure in some people is very sensitive to sodium.
It is known that most of the sodium in our bodies is inserted through salt, so limiting the amount of salt consumed can help certain individuals to lower their blood pressure. Instead of salt, for the preparation of dishes you need to use other spices.
Processed foods often contain a lot of salt, so carefully read the product labels.
3. Moderately consume dark chocolate with at least 70% cocoa.
One delicious method for lowering blood pressure is the consumption of dark chocolate.
Scientists have repeatedly proved that chocolates which are containing at least 70% cocoa helps to lower blood pressure in people with hypertension. The recommended daily dose is 100 grams.
4. Exercise for 30 minutes most days of the week.
Choose any activity and observe that exercise by half an hour a day, for at least 4-5 days a week.
In accordance with your possibilities, you can choose walking, cycling, running, swimming or aerobics. Cardiologists say that people who have left the lazy lifestyle and began to recreate with aerobic exercise, managed to lower blood pressure by 4-9 mmHg.
5. Maintain a healthy body weight and pay attention to waist size.
Weight gain is associated with increased blood pressure. If you have weight problems, put efforts to lose excess weight.
As you lower your weight you will decrease also your blood pressure. Keep in mind that people who have a lot of belly fat are at greater risk of hypertension.
Do not let the size of your belly to be larger 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 considerably higher.
6. Enjoy small amounts of alcohol and never overdo it.
In small quantities, alcohol can be useful for reducing blood pressure to 2-4 mmHg. But in large quantities not only that brings no benefit, but it also has a negative effect.
Never consume more than one drink per day if you are a woman and two if you are a man.
That means 150 ml wine daily is within the limit. If you has not consumed alcohol before, you should not start drinking with the idea to lower your blood pressure.
7. Forget cigarettes and do not become a victim of passive smoking.
The increased blood pressure is just one of the bad effects of smoking.
Inhaling smoke increases blood pressure around 10 mmHg and maintains elevated over an hour after smoking a cigarette. If you are a smoker and smoke constantly, it means that your blood pressure remains elevated throughout the day.
Passive smoking also needs to be considered as a threat to health.
8. Reduce caffeine, do not drink more than two coffees a day.
It still cannot say for sure whether caffeine increases blood pressure in the long term or it has a short-term effect only. Nevertheless, medical experts recommend reducing your intake of caffeine through coffee or other beverages.
Do not consume more than two coffees a day.
9. Relax with classical music.
The 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 without a reason is said that stress is the biggest cause of all diseases.
Experts warn that there is a strong connection between stress and anxiety and blood pressure.When you are under stress, the body produce hormone that temporarily increases blood pressure which cause rapid heart rate and narrowing of the blood vessels.
Therefore, strive more to reduce stress in your life.
Techniques for deep breathing and physical activity are great methods to reduce anxiety and tension. Many medical professionals recommend yoga or meditation as effective ways to minimize stress.
Because high blood pressure doesn’t shows any symptoms as a warning, regular measurements are very important. People who suffer from diabetes need to be especially careful, because 60% of them suffer from high blood pressure too.