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In Today's Issue
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
- Lower Blood Pressure With These 10 Tips
- FREE Top Rated simple weight loss tips...
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Lower Blood Pressure With These 10 Tips
Dear Reader,
If your blood pressure numbers are higher then they should be, over 120/80, then it's time you took advantage of the many natural, simple things you can do to bring those numbers back in the normal range. Untreated high blood pressure is not something you want to fool around with, as this condition can be doing untold damage to your body that will land you in the hospital... or worse.
So what can you do to get those numbers back in line? Plenty. Here are ten things to start you off... your healthcare team may have many other suggestions for you as well. Even if you're advised to take a prescription medication to help your blood pressure, these suggestions can work alongside this drug to help get your numbers back in the healthy range.
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Lose extra weight is step number one, the most important one, you can take as
there's an indirect link between too much weight gained and an increase in blood
pressure. Even a modest weight loss of 5 to 10 pounds can bring positive results,
and as you keep things going, you'll see those numbers keep dropping.
-
Get more active as a non-active lifestyle plays a huge role in the onset of high
blood pressure. Getting into the habit of daily exercise is the perfect option
because as you workout your heart will get more efficient at using oxygen and
need less energy to pump blood. When your heart isn't struggling so hard, blood
pressure drops.
-
Eat healthy and do all you can to eliminate the unhealthy fats and cholesterol
loaded goodies from your diet. This will not only help you lose weight, but some
foods can specifically target high blood pressure, things like whole grains,
low fat dairy and fresh fruits and veggies. Called the DASH (Dietary Approaches
to Stop Hypertension) diet, this eating plan is made up for foods that are low
in sodium and calories, high in potassium (bananas, cantaloupes, avocadoes, baked
potatoes) to help rid the body of sodium.
-
Cut sodium, as reducing intake just a bit can have a significant impact on blood
pressure. Most of us are unaware of how much sodium is in what we're eating,
you'd be surprised how many seemingly healthy foods are loaded with salt - you
need to pay attention to the sodium levels in every single thing you eat. Always
look at the labels, cook with salt free seasonings, and buy reduced sodium varieties
whenever possible.
-
Limit alcohol though there are differing opinions on alcohol's effect on blood
pressure (and overall health for that matter), there's much research that suggests
a mild to moderate consumption can have a positive effect on heart health and
may even lower blood pressure. If you're going to drink, do it in moderation,
one drink a day for women, no more than two drinks a day for men.
-
Cut your caffeine intake, another hotly debated one, but while some research
suggests caffeine has no impact on blood pressure, other studies find that caffeine
intake is linked to an increased incidence of high blood pressure in people who
drink more than two cups a day. Caffeine is though to tighten the blood vessels,
this elevates stress and sends blood pressure up. You may not have to give up
coffee, but you might want to switch to decaf for other drinks you consume during
the day.
Continues below...
*Highly Recommended*
Lower Blood Pressure With These 10 Tips Continued...
-
Listen to classical music as just like meditation; listening to this type of
music can have a calming effect that can actually fight high blood pressure.
It helps ease tension and stress, and can be used alone or in combination with
medication exercises. Try a classical music CD on the way to and from work to
see the calming effects for yourself, first hand.
-
Practice any form of meditation as by engaging in one of the many different types
of meditation you can reduce stress and invoke an overall calming feeling for
the body. Stress hormones are tied to an increase in blood pressure; so lowering
those hormone levels helps to bring down blood pressure. Deep breathing helps
release tension in the muscles reduces negative thinking and emotions and helps
to calm the mind and body. Naturally all this has a good effect on blood pressure.
-
Quit smoking, as it does have a negative impact on blood pressure as well as
your lungs. The nicotine elevates your blood pressure right after you smoke and
the effect can last for up to an hour. An all day smoker can keep their blood
pressure in the high range for a lengthy period.
-
Follow up with your doctor. Regular checkups to monitor your blood pressure are
important as they give your medical team a chance to check in, answer questions
and make other helpful suggestions. As you make lifestyle changes, the dose of
your medication may need to be lowered to address the new, healthier numbers.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.symptomfind.com/healthy-living/lowering-blood-pressure-naturally/
The DASH eating plan:
http://dashdiet.org
National Heart, Lung and Blood Institute info on blood pressure:
http://www.nhlbi.nih.gov/health/health-topics/topics/hbp/
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