Tips to reduce Blood Pressure. 10 Tips to reduce Blood Pressure naturally. Diet Tips to reduce Blood pressure

Tips to reduce Blood Pressure. 10 Tips to reduce Blood Pressure naturally. Diet Tips to reduce Blood pressure

High Blood Pressure (Hypertension) is one of the serious health problems and a silent Killer disease. Blood pressure can also lead to variety of other serious disorders such as heart problems. Hypertension can be classifed as either essential or secondary. Essential Hypertension means that there is no cause to explain the high blood pressure. Secondary Hypertension means that the high blood pressure is a result of other problems such as Kidney disease or tumours. Persistent Hypertension is one of the risk factor for strokes, heart attacks and heart failures.

Apart from the above, stress is a main factor for hypertension. So, it is very important that we keep stress at bay in order to maintain our body healthy. Though Hypertension can be reduced through medicines, especially steriods, it recommended that we maintain blood pressure through natural means in our day-to-day life.

Below are some of the Tips to reduce Blood pressure naturally:

You can reduce Blood pressure by increasing your intake of Calcium, Potassium and Magnesium

Potassium works in conjunction with sodium to regulate blood pressure. Good sources of potassium include many fruits, such as cantaloupe, bananas, kiwi-fruit, oranges, watermelon and dried apricots. Choose vegetables like potatoes, spinach, and zucchini.

Magnesium, the anti-stress mineral, also works closely with sodium and potassium. Good sources of magnesium include: figs, lemons, grapefruit, yellow corn, whole grains, almonds, nuts, seeds, dark green vegetables and apples.

Calcium and magnesium work together for good cardiovascular health. Good sources of calcium include: low-fat dairy products, soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, dried beans, dark leafy green vegetables.

Other Foods that Reduce Blood Pressure

Other foods that help to reduce raised blood pressure include omega-3 fats (found in oily fish, flaxseeds), garlic, and soluble fiber (found in apples, oat bran, dried beans and vegetables).

Eating Tips to reduce Blood Pressure

Reduce Your Intake of Meat: Reduce intake of Meat in your diet. Increase intake of vegetables, rice, pasta, and dry beans in meals. Try casseroles or stir-fry dishes, which have less meat, more vegetables and beans.
Include two or more meat-free or vegetarian-type meals in your weekly diet.

Reduce Consumption of Alcohol: If you have high blood pressure, limit your alcohol intake to no more than one ounce per day. This equates to 2oz of 100-proof whiskey, one 8 fl oz glass of wine, or two 12 fl oz glasses of beer.

Reduce Your Intake of Caffeine: Drink fat-free milk with lunch or dinner, instead of soda, sugar-sweetened tea, or coffee.

Life Style Changes to reduce Blood Pressure

Do Regular Exercise

Regular long term exercise reduces stress, improves general cardiovascular health and helps to control elevated blood pressure. However, it is essential to consult your doctor before starting an exercise program, as anyone with undiagnosed severe hypertension who starts a vigorous training program is at risk of a heart attack. So start slowly and over time build up to about 20-30 minutes a day.

Quit Smoking

Smoking is an independent risk factor for hypertension. Smoking 20 cigarettes a day doubles your normal risk of a heart attack and increases the risk of a stroke fivefold.

Learn To Relax

Stress has an adverse affect on blood pressure, as well as many other diseases. We may not be able to eliminate stress, but we can learn to manage it successfully. As stated above, exercise is very beneficial for stress reduction, as well as alternative therapy treatments such as stress counseling, hypnosis, aromatherapy, massage and acupuncture.

Get Your Blood Pressure Measured regularly

As there are very few noticeable symptoms of hypertension, someone with high blood pressure can feel perfectly okay. The only guaranteed way of assessing your blood pressure is to have it measured. Simply drop by any health clinic or center - it only takes a moment. If you are aged 40 years or over, you should have a blood pressure check-up once a year, especially if you smoke, drink heavily, or suffer from high cholesterol or severe stress.