Tips on lowering high blood pressure

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Hypertension or High Blood if left unchecked, the long-term hypertension can damage the brain, heart, blood vessels, and kidneys. Fortunately, hypertension, including diseases that can be controlled and avoided, even without medication.

One way to avoid high blood pressure is to maintain an ideal body weight, then do the following:

1. Walking
Conduct regular brisk walking was effective for lowering blood pressure in hypertensive patients up to 8 mm Hg. Exercise also helps the heart use oxygen more efficiently so it will not work too hard to pump blood. Perform various types of cardio exercise at least 30 minutes every day.

2. Inhale
If breathing and meditation exercises, like yoga or tai chi effective for lowering stress hormones. The high stress hormones will increase renin, a kidney enzyme can raise blood pressure. Do the breathing exercise at least 5 minutes in the morning and evening. Take a deep breath will also loosen all the tension.

3. Consumption of food berpotasium
According to Linda Van Horn, PhD, professor of disease prevention from the Northwest Universitity Feinberg School of Medical, lots of eating foods rich in potassium, such as fruits and vegetables, very good for lowering blood pressure.

The best sources of potassium include potatoes, tomatoes, orange juice, bananas, beans, cantaloupe, honeydew, and dried fruit, like raisins. Potassium consumption of at least 2000 - 4000 mg per day, Linda's advice.

4. Limit sodium
Salt intake should be no more than 2.4 grams per day (sodium) or 6 grams per day (NaCl). In order for salt intake under control, consider the food label to determine levels of sodium and less fast food because it is usually a high salt content.

5. Consumption of dark chocolate
Various types of dark chocolate containing flavanols that could make blood vessels more flexible. A study showed that 18 percent of patients who consumed dark chocolate showed fall in blood pressure.

6. Relaxation
The study done by researchers from the University of Florence, Italy, revealed hypertensive patients to relax by listening to music for 30 minutes while breathing deeply showed a decrease in systolic rate up to 3.2 points.
Judul: Tips on lowering high blood pressure; Ditulis oleh Hery IMG; Rating Blog: 5 dari 5

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