If your blood pressure is strangely high, you will have to lower it as fast as possible. There are ways to do this using nothing more than a diet and a lifestyle, but if you already face hypertension, your best option may be that your doctor prescribes a medication. Here you will find what you need to know about the options available to you.
1. Maintain a balanced diet. A diet consisting of whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure to 14 mm Hg, especially when that diet also contains minimal amounts of saturated fat and cholesterol. Dietary changes are usually the first Step to lower blood pressure. The effects can be gradual if you do nothing more than balance your diet, but if you focus on consuming foods known to lower blood pressure and accompany changes in your diet with activity and lifestyle changes, your blood pressure goes to Lowering much faster. Once you have lowered your blood pressure to the level you need to be, you can indulge yourself with an occasional cookie or treat, but you should strive to follow a diet like this most of the time to keep your pressure Arterial increase again.
2. Avoid salt. Sodium is the natural enemy of high blood pressure. A small decrease in sodium in your intake can sometimes reduce your blood pressure from 2 to 8 mm Hg. Limit your sodium intake to 2300 mg per day or less. If you are over 51 years of age or if you have underlying conditions that are causing an increase in your blood pressure, stick to 1500 mg of sodium per day at the most.If you need to add flavor to your food, you can do so safely with many Herbs and spices. Some of them, in particular, can actually help you lower your blood pressure. Cayenne pepper dilates blood vessels and improves blood flow. Turmeric decreases overall body inflammation, thereby improving cardiovascular function and causing a decrease in blood pressure. Blood pressure. Garlic lowers both cholesterol and blood pressure.
3. Limit your intake of alcohol. In small amounts, in fact, alcohol can make your blood pressure decrease. Although in large amounts, it can cause your blood pressure to increase.Men and women over 65 can drink a glass of wine or a drink with similar alcoholic content per day. Adults up to 65 years can take up to two glasses per day. For follow-up, one drink or one glass equals 355 ml (12 oz.) Of beer, 148 ml (5 oz.) Of wine, or 45 ml (1, 5 oz.) Of 80-degree liquor. In moderate amounts, wine and other alcoholic beverages can lower your blood pressure by 2 to 4 mm Hg. However, it should be noted that this will only help if you already drink alcohol. The results are less noticeable and less risky if you do not take them regularly. Large volumes of alcohol can decrease the effectiveness of blood pressure medication.
4. Drink low-fat or fat-free milk. Milk is full of potassium and calcium and both nutrients are linked to low blood pressure. Dairy products also contain vitamin D, which could also help. Nonfat and low fat milk is preferable to whole milk. Whole milk contains palmitic acid, which, according to some studies, can block the internal signals responsible for relaxing blood vessels. As a result, your blood vessels become oppressed and your blood pressure stays high.
5. Drink hibiscus tea. Herbal teas containing hibiscus can lower your blood pressure quickly and dramatically if you take three rates daily. Soak the tea for six minutes before enjoying it hot or cold. If you do not take other measures besides taking hibiscus tea three times a day , You can lower your systolic blood pressure by seven points within six weeks. Hibiscus tea contains anthocyanins and other antioxidants that strengthen your blood vessels, prevent them from shrinking, and increase your blood pressure.
6. Take a glass of cranberry juice. A glass of cranberry juice can lower blood pressure as effectively as a glass of red wine. Cranberry juice contains antioxidants known as proanthocyanidins. These nutrients restrict the body’s production of ET-1, a component known to constrict blood vessels and raise blood pressure.
7. Eat fruits and vegetables that lower blood pressure. While fruits and vegetables are an important part of a balanced diet in general, some have a noticeable beneficial effect in lowering blood pressure. Eat kiwis. In a study by the American Heart Society, scientists found that eating three kiwis per day for up to eight weeks can dramatically lower systolic blood pressure. Kiwis are rich in an antioxidant known as lutein. Enjoy a piece of watermelon. Watermelon contains fiber, lycopene, vitamin A, and potassium, all of which are linked to low blood pressure. It also contains an amino acid called L-citrulline / L-arginine; Initial studies indicate that it could help lower blood pressure as well. It includes a wide variety of fruits and vegetables rich in potassium to your diet. Scientists generally agree that potassium is a vital adjunct to any diet designed to lower blood pressure. Good sources of potassium include peas, bananas, potatoes, tomatoes, orange juice, beans (red beans, beans, beans), melon, sweet melon and raisins.
8. Consider drinking coconut water. Coconut water is rich in potassium, electrolytes and other nutrients linked to low blood pressure. A study published in the West Indian Medical Journal indicated that coconut water lowered systolic pressure by 71 percent of participants and lowered pressure Diastolic blood pressure of 29 percent of the participants.
9. Consume more tofu and soy products. Soy products contain isoflavones, nutrients that may have a direct link with lowering blood pressure. In a study done in 2012, the researchers found that diets high in isoflavones tended to result in a blood pressure that was 5 , 5 points below blood pressure related to low levels of isoflavones. Green tea and peanuts also contain a healthy amount of isoflavones.
10. Indulge in some bitter chocolate. Chocolate in general is rich in flavanols. These nutrients cause blood vessels to dilate further, thus lowering blood pressure. While chocolate can help in many ways, bitter chocolate and pure cocoa contain higher concentrations than milk chocolate and may be the best options. Studies suggest that chocolate consumption may lower blood pressure in individuals with high blood pressure, but results are less noticeable in individuals with normal or near-normal blood pressure.