How To Get Rid Of High Blood Pressure Naturally
High Blood Pressure Hypertension TipsMany natural ways to get rid of high blood pressure. Those who have hypertension usually have to take the drugs regularly to control blood pressure. But by making lifestyle changes, blood pressure is too high can be controlled and reduced.
High blood pressure or hypertension is a chronic disease most often found. A person is considered suffering from hypertension when repeated examination their blood pressure exceeds 140/90 mm Hg. There are two types of hypertension:
- Primary Hypertension where there is no specific thing that is the cause. About 90-95% of hypertension are this type.
- Secondary Hypertension, the hypertension caused by abnormalities or other diseases, such as stress, kidney disease, preeclampsia, or apnea (difficulty breathing during sleep).
Various studies have shown that hypertension increases the risk of death and disease. If not treated, approximately 70% of patients with chronic hypertension will die, because of coronary heart disease or heart failure, 15% of affected brain tissue damage, and 10% had renal failure. Fortunately, increased awareness and control of hypertension has been successfully reduced the risk by 50%.
The Causes Of High Blood Pressure or Hypertension
The main causes of high blood pressure or hypertension is generally unhealthy lifestyle. There are several factors that affect hypertension, such as:
- The age factor
- Smoking
- Overweight or obese
- Lack of physical activity
- Eating too much salt
- Drinking excessive amounts of alcohol
- Stress
- Vascular abnormalities
- The existence of kidney disorders such as kidney failure, renal artery narrowing, and so on.
- Thyroid problems
- Preeclampsia, a complication of pregnancy.
High Blood Pressure Symptoms
In general, hypertension often does not cause symptoms. But there are early symptoms that may arise from hypertension such as:
1. Headache
2. Bleeding from the nose
3. Dizziness
4. Facial redness
5. Fatigue
While for symptoms of severe or chronic hypertension usually headache, fatigue, nausea, vomiting, shortness of breath, anxiety, blurred vision if there is damage to the brain, eyes, heart and kidneys, and decreased consciousness and coma due to brain swelling.
Tips To Get Rid Of High Blood Pressure
1. Exercise
By exercising 30 minutes a day, you can significantly lower blood pressure, said Gerald Fletcher, MD, a cardiologist from the Mayo Clinic, Jacksonville, Florida, as well as a spokesman for the American Heart Association.
He added that people who are physically active are usually able to reduce the consumption of the hypertension drug intake. To support it, choose the type of activities you like, such as, walking, running, swimming or cycling.
2. Eating bananas
You probably know that eating too much salt can raise blood pressure, but most people do not realize the benefits of potassium - a substance capable of warding off the adverse effects of sodium. According to research from the Dietary Guidelines for Americans, those with hypertension should be sufficient for the amount of potassium in their diet. Adults should get at least 4,700 milligrams per day. The several sources of foods rich in potassium content such as bananas (422 milligrams), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and non-fat yogurt or low-fat (531-579 milligrams per 8 ounces).
3. Reduce salt intake
People with normal blood pressure, high enough, and hypertension can substantially reduce their blood pressure by cutting salt intake. Dietary guidelines recommend that people with hypertension should limit salt intake is less than 1,500 milligrams (600 milligrams of sodium) a day.
4. Stop smoking
Smokers are the most high risk for hypertension. The content of tobacco and nicotine in cigarettes can cause temporary spikes in blood pressure, although the cigarette itself is not the sole cause of chronic hypertension. Quitting smoking can help you lower your blood pressure a little. And, of course, other health benefits are countless.
5. Lose weight
Several studies have consistently shown that, little weight loss, can have a huge impact on your blood pressure. Excess weight makes the heart work harder. This extra pressure can eventually lead to hypertension. Meanwhile, with the weight cut heart's workload will be much lighter.
6. Reduce alcohol
Moderate alcohol consumption - no more than one drink a day for women and two drinks a day for men - have heart health benefits. But in some people, drinking too much can increase blood pressure. Research shows that consuming more than two glasses of alcohol a day may increase the risk of hypertension for both men and women.
7. Manage stress
Effectively manage stress can help reduce blood pressure, people with hypertension should be able to conduct stress management and practice consistently.
8. Yoga
Yoga is the best way to deal with stress. A new study in India found that yoga breathing exercises reduce blood pressure in people with hypertension - where work affects the autonomic nervous system effects - by regulating heart rate, digestion, and other functions.
9. Stay away from caffeine
Coffee has some health benefits, but not to lower blood pressure. In the short term caffeine can trigger a spike in blood pressure, even in people without hypertension. If you have high blood pressure, the best thing to do is to limit the intake of caffeine (about two cups of coffee per day). You can check if you are sensitive to caffeine or not by checking blood pressure before and half an hour after consuming caffeinated beverages. If increased by 5 or 10 points, you mean sensitive to caffeine.
10. Meditation
Meditation - whether it involves singing, breathing, visualization - can be an effective stress management tool for many people. Once again, the important thing is that it makes you feel good, and you can commit to doing it consistently.
Foods To Get Rid Of High Blood Pressure Naturally
There are many ways that can help you to reduce high blood pressure as exercise, weight control, and avoiding smoking. But do not forget what we eat also affects our blood pressure. Here are foods that help get rid of high blood pressure:
Carrots
Carrots are very high in potassium and beta-carotene that are proven to reduce high blood pressure. Carrot juice helps maintain normal blood pressure by regulating heart and kidney function.
Avocado
Oleic acid in avocados can reduce high blood pressure and cholesterol levels. They also contain potassium and folate, both of which are important for heart health.
Banana
The fruit is not only able to increase the energy but also useful in preventing heart disease. Studies show that one banana a day is enough to help lower high blood pressure.
Broccoli
Broccoli may also help reduce high blood pressure and heart disease and stroke risk.
Cabbage
Cabbage is high in a chemical called glutamic acid, which can help in reducing blood pressure. Glutamic acid is the most common amino acid and accounts for almost a quarter of vegetable protein and almost one-fifth of animal protein.
Celery
Celery has long been used to lower high blood pressure. A research has shown that eating four stalks of celery each day can lower high blood pressure. However, celery contains sodium and other compounds that may have side effects when large amounts
ingested.
Dark chocolate
Dark chocolate is not only delicious, but also good for our health. A recent study found that eating dark chocolate every day can reduce systolic blood pressure to 2.9mm Hg and 1.9mm Hg diastolic. The key of the effect is pure chocolate flavanols present in cocoa. But not all chocolate can be, you need to buy dark chocolate with 60 to 70 percent cocoa.
Garlic
Eating a clove of garlic a day was found to have beneficial effects on hypertension control. In a study found, people with high blood pressure when given one clove of garlic every day for 12 weeks, blood pressure and their cholesterol levels are significantly reduced.
Onions
Such as garlic, onions are also useful in managing hypertension. Sulfur compounds contained in garlic has been shown to reduce high blood pressure. This is not surprising because onion is a cousin of garlic.
Sunflower seeds
Sunflower seeds contains phytosterols, which can reduce LDL cholesterol in the body. However, make sure that you use fresh sunflower seeds.
Soybean
Isoflavones found in soy has been shown to provide a number of health benefits for the human body. One is to help lower cholesterol and blood pressure.
Tomatoes
Tomatoes are an excellent source of potassium is known to be effective for reducing high blood pressure.
Turmeric
Turmeric is a spice that is very popular in Arab cuisine. A compound called crocetin which is known to reduce blood pressure.
Spices
Spices such as black pepper and basil have active ingredients that are beneficial in lowering hypertension.
Salmon
Salmon high in omega 3 fatty acids which help to reduce blood pressure, lower cholesterol levels and thereby reduce the risk of heart attack and stroke.
Green tea
Considerable evidence suggests that green tea may help reduce the risk of high blood pressure. A study conducted in Taiwan found that people who drank at least 20 ounces (600 ml.) Of green tea every day for a year had a 65% lower risk of having high blood pressure than those who did not drink.
