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NATURAL WAYS TO MANAGE HIGH BLOOD PREASURE

A relative of mine visited the hospital about two days ago, and later he informed me that his blood pressure was a little bit on the high side and He  wanted to find out from me how he manage it without depending so much on drugs.I gave him a few suggestions which I am going to share with you in this post.Although it causes no symptoms, high blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.
f you haven't had yours checked in 2 years, see a doctor. 
While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication. and some of that natural ways are listed b
1. Go for power walks
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn't need so much power to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance  each day
.2. Breathe deeply
Slow breathing and meditative practices such as , yoga,  decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension
Increase your potassium intake
Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering process, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, and dried fruits such as prunes and raisins.
. Indulge in dark chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic. In a study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make sure it contains at least 70% cocoa).
Take moderate Alkohol
According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as a quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One "drink" is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease. "High levels of alcohol are clearly detrimental," says Obarzanek. "But moderate alcohol is protective of the heart. If you are going to drink, drink moderately."
8. Switch to decaf coffee
Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffee contain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. "When you're under stress, your heart begins pumping a lot more blood, boosting blood pressure," he says. "And caffeine exaggerates that effect." If you drink a lot of coffee, pour more decaf to protect your heart.
9. Take up tea
Lowering high blood pressure is as easy as 1 to 2 cups of tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving.
TAKE MORE SOY BEAN PRODUCTS
A study  found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension
 Eat a lot of fish per week
Fatty fish is high in essential omega-3 fats and these fats have been shown to reduce the risk of herpertention and cadiovascular events in multiple studies.  
The many advantages of fish for promoting overall health are hard to argue against, and those with high blood pressure may especially benefit from including more fish in their diet.
Reduce your salt intake
People with hypertension can substantially reduce their blood pressure by reducing their salt intake.The dietary guidelines recommend that people with hypertension limit their intake of salt to less than 1,500 milligrams(about 600milligrams of sodium)a day.We get most of our sodium from processed food so stick with whole food,
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