Lowering Hypertension Without Drugs

If left unchecked, the long-term hypertension can damage the brain, heart, blood vessels, and kidneys. Fortunately, the disease, including hypertension can be controlled and avoided, even without medication.

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

1. Walk
Routinely done quickly proved an effective way to lower blood pressure in patients with hypertension and 8 mmHg. 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 exercises and meditation, like yoga or tai chi effective for reducing stress hormones. The high level of stress hormones will increase renin, a kidney enzyme can raise blood pressure. Breathing exercise at least 5 minutes in the morning and evening. Take a deep breath will also loosen the tension.

3. Consumption of food berpotasium
According to Linda Van Horn, PhD, professor of disease prevention Universitity Northwest Feinberg School of Medical, many consume potassium-rich foods, like fruits and vegetables, very good for lowering blood pressure.

The best sources of potassium include potatoes, tomatoes, orange juice, bananas, beans, cantaloupe, melons, and dried fruit, like raisins. Minimal potassium consumption 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 to stay in control salt consumption, consider the food labels to determine the level of sodium and less fast food because it is usually high salt content.

5. Consumption of dark chocolate
Various types of dark chocolate containing flavanols that can make blood vessels more flexible. A study showed that 18 percent of the patients who ate dark chocolate showed lower blood pressure.

6. Relaxation
Research conducted researchers from the University of Florence, Italy, revealed that hypertension patients to relax by listening to music for 30 minutes while you take a deep breath showed a decrease in systolic numbers to 3.2 points.


Posted on September 20, 2009, in health. Bookmark the permalink. Tinggalkan komentar.

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