High blood pressure or hypertension is main reason of heart attack and stroke, this disease is without any symptoms and called it silent killer. In United State about 1 in 3 American adult suffers from high blood pressure.
The measure of your blood pressure is indicated your heart's power pumping and amount of resistance which there is in artery.
120/80 mmHg is normal pressure. 14/90 mmHg or more than 14/90 mmHg blood pressure means you probably are in risk of high blood pressure that is called prehypertension.
The surveys in this regard show that between 2 to 4 years 30 to 40 percent of people with hypertension progress to prehypertension.
The good news is that changing life style can reduce high blood pressure and make lower risk without taking medication. There are 17 effective ways for reducing blood pressure in below:
1. Increase your physical activity and exercise.
Of the adult people who have done aerobic exercise an average by 3.9 percent of their systolic and 4.5 percent of their diastolic has been reduced.
2. If you are overweight, loss weight
Losing 5 to 10 pound of weight can be useful for reducing blood pressure. Also it can lower the risk of other medical problems.
According to a survey in 2016 losing weight can reduce high blood pressure 3.2 to 4.5 mmHg
3. Cut back on sugar and refined carbohydrate.
Studies show that limited sugar and refined carbohydrate can be helpful for losing weight and reducing blood pressure.
A carbohydrate and fatty diet were compared and considered in 2010. Fat reduction diet was a diet . Both diets could lose the weight, but carbohydrate diet was more effective in reducing blood pressure. Carbohydrate diet lower blood pressure 4.5 to 5.9 mmHg while fat diet could reduce blood pressure just 0.4 to 1.5 mmHg.
According to consequence of 17 studies that have been done about carbohydrate diet in 2012 , carbohydrate diet on average reduce blood pressure 3.10 to 4.81 mmHg.
4. Eat less sodium, more potassium
Cutting back on sodium and increasing potassium can reduce your blood pressure.
So many nutrition's naturality have potassium.
- Daily foods ( milk and yogurt )
- Fruits ( Banana , peach and orang )
- Vegetables ( potato , tomato , spinach and greens )
People have different reaction to salt. Some are so sensitive to salt, that means a bit extra salt cause blood pressure to increase. But some are non- sensitive. They can have much salt and excrete in their urine without increasing their blood pressure.
5. Eating less processed foods
Most of the extra salt is making against processed foods and restaurant foods. Such as meat , canned soup , Pizza , chips and other snacks and junk foods that including much salt but are interesting for people.
Foods which are making under low fat label usually use of salt and sugar for compensating fat, because fat make foods good taste.
Stopping smoking is so good for your health . Smoking will quickly and temporary increase blood pressure and heart beating.
7. Reduce your stress
Most of our life is spending with stress. Workplace, demands, politics, economic situation, all cause stress to increase.
8.Try meditation and yoga
Meditation and yoga have been studying as a way for decreasing stress. A university program in 2012 at Massachusetts helped to 19000 people by meditation program and mindfulness program.
9. Eat dark chocolate
Studies has shown that eating dark chocolate help to lower blood pressure. There is 60 to 70 percent cacao in dark chocolate. A survey in Harvard shows that eating a square dark chocolate reduce blood pressure.
10. Try medicinal herbs
There is a list of herbals that effect to reducing blood pressure.
- Castanospermum australe
- Uncaria rhynchophylla
- Apium graveolens
- Crataegus pinnatifida
- Cassia occidentalis
- Cuscuta reflexa
- Pinus pinaster
- Crinum glaucum
- Hibiscus sabdariffa
- Sesamum indicum
- Lycopersicon esculentum
- Camellia sinensis
- Musanga cecropioides
11. Have restful and comfortable sleep
Blood pressure is decreased in sleep time. Good sleep will effect on blood pressure. Peoples who don’t have good sleep especially in middle age face more with high blood pressure.
12.Eat garlic or garlic extract
Fresh garlic or extract garlic both widely are using by people for decreasing blood pressure. According to studies garlic extract is more effective than regular garlic powder tablet.
A survey in 2012 has been done on 89 persons with high blood pressure, the result is is that there is a reduction of blood pressure 6 to 12 mmHg
13.eat high protein foods
According to studies that have been done in 2014 , people who are using more protein are less not in risk of high blood pressure than others. People who use on average 100 gr protein in day , their risk of high blood pressure 40 percent has been decreased.
14.Take supplement for reducing blood pressure.
There is a list of supplement which are available for reducing blood pressure as follows :
Omega 3 ( fish oil ) : it can reduce blood pressure 0.99 to 1.52 mmHg
Whey protein : This protein derived of milk and include valuable benefit for health , also can reduce blood pressure.
Magnesium : there is straight connection between lack of magnesium and high blood pressure. Consume of magnesium can help to reducing blood pressure.
Co enzyme : it is type of anti-oxidant that reduce blood pressure 10 to 17 mmHg.
15.reduce consuming of alcohol .
Alcohol increases blood pressure, even if you are health. Each 0.35 alcohol increase blood pressure for 1 mmHg.
The average daily consumption of alcohol is once for women and twice for men.
16.cuting down on caffeine
Using caffeine temporary increase blood pressure, but the reaction is variety in people. It is less in some people.
Whereas using caffeine have positive effects on your health but if your blood pressure is high, caffeine will more increase it. But need more research in this regard.
17.you have to accept your blood pressure is high.
If you are suffering from high blood pressure, you must definitely follow the ways which help you to decrease it. Such as losing weight, changing in lifestyle, will improve your healthin long time , also will prevent the risk factors of this disease.