How to Reduce Blood Pressure

The blood pressure, and those tiny pills that you take from those tiny boxes to battle a not-so-tiny problem. Of all the diseases that nutrition can help with, high BP is one of the most responsive. Does it right and you can significantly reduce, delay or completely eliminate the need for meditation.

The most obvious and significant way to do this would be to lose weight. There is a strong correlation between a decrease in weight and a decrease in blood pressure. While healthy weight loss and its methodologies have been consistently outlined in many ways.

Eat a healthy hypertensive healing diet –

A diet high in whole grains,fruits,veggies, and low in saturated fats and cholesterol, has been known to lower your BP by up to 14mm hg.this particular combination known as the DASH (dietary approaches to stop hypertension) diet is geared towards managing the condition and reducing weight, thereby killing two hypertensive birds with one stone.

Boost potassium-

Potassium works to lower the impact of sodium on blood pressure. Fruits (plums,musk,melons banana) and veggies (spinach,avocado,mushroom) are great sources of this mineral, and are better than supplements as an overdose of potassium from natural source is rare.

Reduce sodium-

Even a minimal reduction in sodium can lower your BP by 2-8 mm hg. While the maximum gram mage of sodium will be indicated by your doctor, it still lurks in shadowy corners of the foods we sometimes eat, especially in processed foods. Only small amounts of sodium are found in natural foods.

Read your food labels-

Monitor sodium intake, saturated fats and cholesterol, among other things.

Limit the alcohol-

If you limit your alcohol intake, you’’ll reduce your BP by 2-4 mm hg. But this phenomenon could be altogether reversed if you drink too much. By it we mean no more than 350 ml of beer, about 145 ml of wine or about 30 ml of 80 proof liquor per day.

Quit smoking-

There’s absolutely nothing to benefit from here. Even one cigarette can increase your BP for minutes after you have finished.

Watch your caffeine-

While the effect of caffeine on BP is questionable, there’s still a link. The best way would be to check your BP within 30 minutes of drinking caffeine. If your BP has increased by 5-10 mm hg , you may be sensitive to caffeine.

Don’t forget to exercise-

Working out for about 30 minutes every day can bring down your BP by an additional 4-9 mm hg. Cardiovascular exercises work best-walking, jogging, cycling, dancing or swimming.

 

 

 

 

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