There are a variety of triggers which can increase your blood pressure. This much like a car overheating, there are influences which interacts, and begins to distort the bodily factory settings. The result is overheating, our blood begins to boil over, and needs a remedy.
It’s estimated that one out of four people in the modern world suffers of high blood pressure, which can lead to risk of correlated heart disease, kidney failure, or aneurysm.
What most will resort to is prescription drugs, to reduce this high blood pressure.
But what’s recommended is preventative maintenance.
The side effects of high blood pressure includes painful leg cramps, insomnia, feeling faint or lightheaded. Experiencing these symptoms and their related dangers aren’t worth it for many.
Medication can also become expensive, ineffective over time, and cause their own side effects.
So what’s recommended are natural solutions to safely lower your blood pressure.
1.) – Cut Down On Coffee
There’s controversy abound when it comes to the effects of caffeine on one’s blood pressure, this as research attempts to find a link.
One study claims drinking 3 cups of coffee daily, increases blood pressure by up to 4 millimeters, which is enough to keep your blood pressure high, this well past your bedtime.
This includes other caffeinated beverages such as soda and certain teas.
What they do is magnify the stress response by causing the blood vessels to constrict, resulting in the heart needing to pump more blood.
So moderation is needed if you have elevated blood pressure.
2.) – Lower Salt Intake
It’s found in certain demographics such as African Americans, or those with a family history of high blood pressure along with the elderly, all are prone to elevated blood pressure because of salt.
There’s no one clinical test however, to pinpoint ones sodium sensitivity.
So the general rule is to reduce salt in your diet, this especially if you suffer from high blood pressure.
The most problematic is the “hidden” salt found in certain foods.
This includes vegetables, processed snacks, spice mixes, salad dressings, prepared sauce mixes, and most canned foods.
Most of these contain excessive levels, so learn to examine the food label ingredients closely, moderating your intake.
3.) – Say Yes To Spuds
Potatoes, provided that they’re prepared properly reduces blood pressure. Filling yourself with french fries and gravy isn’t the solution.
What’s recommended is eating the healthy versions of it, such as baked, grilled, or boiled, which has shown to lower blood pressure.
The link is the potatoes high potassium content, compliments blood pressure levels.
Also, other fruits and vegetables that are high in potassium, such as bananas, prunes, raisins, sweet potatoes, and tomatoes, are highly recommended.
4.) – Moderate Alcohol Consumption
It’s found that moderate drinking of alcohol, especially red wine, has beneficial effects on improving cardiovascular health.
This based on a recent study tested on those with high blood pressure, who drank moderate amounts, slightly reduced their blood pressure level when compared to those who didn’t.
This is where the fine line exists, thinking that more is better.
Moderation is one drink, one beer, or one glass of wine in a single sitting for women, and two drinks for men.
5.) – Need To Stop Snoring
If you snore, then the chances are good you suffer from obstructive sleep apnea, which is a condition that’s associated with elevated aldosterone hormone levels, which is linked to high blood pressure.
A study speculated that the majority of those with sleep apnea, also suffers from undiagnosed high blood pressure.
The trigger effect causing this elevated blood pressure, is because of the severe breathing interruptions during sleeping, which contributes to fatigue, hormonal imbalances, and weight gain.
6,) – Listen To Relaxing Music
Research concluded that the calming effects of music, can reduce high blood pressure.
What was monitored was the effects of relaxing Indian, Celtic, and classical music, on those diagnosed with high blood pressure.
The participants listened for 30-minutes daily while also mindfully relaxing, and focusing on proper breathing techniques.
What was measured was their systolic readings.
Just after one week, most had a 3 point drop. After a month, the average systolic readings were 4.5 points lower.
7.) – Find Time For Fitness
What every health expert recommends is doing some type of daily exercise, this especially for those suffering from hypertension.
The type of exercise should be vigorous, but not too strenuous, especially when first starting out.
For instance, what’s recommended is a daily walk for 30-minutes, swimming or other aqua fitness, cycling, yoga, or aerobics such as Zumba classes.
These are also excellent forms to also lose that excess weight, while lowering blood pressure safely.
What’s important is listening to your body while going at your own comfortable pace.
What exercise, or any form of daily physical activity does is it encourages better heart-oxygen exchange.
Doing so places less stress on your heart while it pumps the blood more efficiently. So make exercising a daily ritual and become accustomed to it.
Then begin to increase the intensity, duration, and speed.
8.) – Stop Working So Hard
For some, working is their life. So they put in countless overtime hours, which only detriments their mind, body and health.
This also usually contributes to drinking too much coffee, eating unhealthy, sitting all day in a cubicle, and not finding the time to exercise.
It’s no surprise that working too much does is it increases one’s stress levels, which is the key factor to increasing blood pressure, weight gain, heart disease, including stroke.
What researchers found when they surveyed those who worked in excess of 45 hours per week, increased their risk of heart disease and hypertension by 13% percent.
So realize that even though it’s tempting to burn the midnight oil, this to get ahead in life, what’s recommended is cutting your workday off at 5pm.
Then go for a workout, and enjoy a healthy home cooked meal with a glass of wine, all which protects your heart.