Fitness

Lower blood pressure without medication

Controlling and lowering blood pressure is not only possible with antihypertensive drugs, and you can even lower your blood pressure with home remedies without chemotherapy. In this article, we want to review and introduce these home remedies. Get rid of chemical drugs with the help of these items. Join Dr. Salam.

Lower blood pressure with 13 natural home remedies

High blood pressure plays a role in more than 15 percent of US deaths, according to a Harvard study. Although high blood pressure is asymptomatic, it can increase problems leading to death, such as heart attack, stroke, aneurysms (enlargement or protrusion of an artery wall due to wall weakness), * Decreased cognition and kidney failure. According to the American Heart Association, 28% of Americans have high blood pressure and are unaware of it. If you have not had a checkup during these two years, be sure to see your doctor.

* Cognition:It has various meanings in various fields. In psychology, cognition refers to a person’s psychological functions. Cognition describes, acquires, stores, transforms, and uses knowledge. Various factors such as perception, memory, language, reasoning, and decision making are among the mental processes that are involved in various stages of cognition.

Although medications can lower blood pressure, they can cause side effects such as muscle cramps, dizziness, and insomnia. Fortunately, most people can solve this problem and lower their blood pressure without medication and naturally with home remedies. First of all, you need to reach a healthy weight, then use these strategies to reduce your risk of heart disease.

1. Power walk

Patients with high blood pressure who walk briskly for fitness have lower blood pressure to 8 by 6 mm Hg. Exercise helps the heart use oxygen more efficiently, so it does not need to pump blood with pressure. To lower blood pressure, try to do at least 30 minutes a day of strenuous exercise most days of the week * Cardio. Try to increase the speed or distance to challenge yourself.

* Cardio:Any activity that increases your heart rate by 50 to 75% of your maximum heart rate can be known as cardio.

2. Deep breathing

Slow breathing and meditative exercises or meditation such as: * qigong qigong, yogao tai chi, reduce the stress hormone that increases rennin. Do these exercises for 5 minutes morning and night to lower blood pressure. Take a deep breath to fully expand your abdomen and release all your tension by exhaling.

* Chi Kung qigong:Can be considered a traditional way from China to refine and promote qi, which is the energy of life.

* Tai Chi tai chi:It is basically a martial art whose techniques are combined with methods of cultivating and transferring internal energy, which in Chinese is called Chi.

* Renin rennin:One of the kidney enzymes that increases blood pressure.

3. Eat potatoes

According to Dr. Linda Van Horn, a preventive medicine specialist and professor at the Feinberg School of Medicine, a diet rich in potassium-rich fruits and vegetables is an important part of treating and lowering blood pressure. The purpose of this diet is to consume 2000 to 4000 mg of potassium per day.

Potassium sources:

  • sweet potato
  • – tomato
  • – Orange juice
  • – potato
  • – the banana
  • – Red beans
  • – Peas
  • – Warm
  • – cantaloupe
  • – And dried fruits such as: plums and raisins

4. Controlled salt consumption

“Certain groups of people, such as the elderly, African Americans, and people with a family history of high blood pressure, are more prone to salt allergies,” says Dr. Eva Obarzanek, a nutritionist at the National Heart, Lung and Blood Institute. Or sodium) and more salt raises their blood pressure. Since there is no way to diagnose people who are allergic to sodium, everyone should get less sodium.

How much salt (sodium) do you consume per day?

Up to 1500 mg per day. Half a teaspoon of salt contains 1200 mg of sodium.

About 15% of every American’s diet is made up of sodium, so talking about eliminating it is much easier than implementing it. Watch out for sodium in processed foods because most of the sodium in your diet is from them. It is better to flavor your food with spices, vegetables, lemons and unsalted flavorings.

How to use dark chocolate like medicine

5. Eat dark chocolate

Bitter chocolate contains flavanols, which make blood vessels more elastic or lower in blood pressure. One study found that 18 percent of patients who consumed dark chocolate daily had lower blood pressure. Consumption of half an ounce (14 grams) of dark chocolate to at least 70% of the daily image can reduce blood pressure.

6. Take supplements

In a study of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by 17 per 10 mm Hg. Coenzyme Q10 (Co Q10) is an antioxidant that dilates blood vessels to produce energy. To lower your blood pressure, ask your doctor to prescribe a coenzyme 60 to 100 mg 3 times a day.

7. Drink decaffeinated coffee

Scientists have long debated the effect of caffeine on blood pressure. Some studies have shown no effect, but a study at Duke University Medical Center found that consuming 500 mg of caffeine – about 3 cups of 8 ounces of coffee (28 g per ounce) – raised blood pressure by up to 4 mm Hg. It increases and its effect lasts until night, the time of sleep. 8 ounces of brewed coffee contains 100 to 125 mg of caffeine. The same amount of tea has 50 mg of caffeine and the same amount of soda has 40 mg of caffeine.

Caffeine raises blood pressure by tightening blood vessels and increasing the effects of stress. “When you’re stressed, your heart starts pumping more blood, which raises your blood pressure,” said Dr. Jim Lane, a Duke University professor and lead author of the study. And caffeine exacerbates this effect. ” If Coffee If you consume a lot, it is better to replace the types of decaffeinated to protect you against high blood pressure.

8. Drink tea

According to researchers at Tufts University, lowering blood pressure with one or two cups of tea is very easy: in one study, participants consumed 3 cups of sour hibiscus tea daily for 6 weeks and saw an average of 7 degrees decrease. Systolic blood pressures were systolic. The results are comparable to those prescribed for antihypertensive drugs. People taking placebo in this study had only 1 degree change in blood pressure. Phytochemicals (active ingredients in herbs) in sour tea may be the cause of severe hypotension. Many herbal teas on the market contain hibiscus. Pay attention to the ingredients on the packaging of teas or teas that contain hibiscus.

9. Work a little less

Working more than 41 hours a week is a high risk, according to a study of 24,205 people at the University of Irvine, California. رFatna raises blood pressure by up to 15%. According to Dr. Haiou Yang, head of research, it makes it harder to do overtime, exercise and eat healthy habits. Life today makes it hard to wake up early, but try to set the clock and get up early to have enough time to make a healthy breakfast and go to the gym – the longer you continue this process, the more your blood pressure will drop. Activate a message on your computer to remind you when it’s time to leave work and go home.

10. Relax with music

According to researchers at the University of Florence in Italy, the right songs can help lower blood pressure. They asked 28 adults taking high blood pressure medication to listen to classical, Celtic, or Indian music for 30 minutes a day and breathe slowly. After one week, participants experienced a 3.2-degree drop in systolic blood pressure, and after one month, the drop in blood pressure reached 4.4 degrees.

11. Seek treatment for your puffiness

It’s time to dump her and move on. Loud snoring is one of the main symptoms of obstructive sleep apnea (OSA). Researchers at the University of Alabama have found that many people with sleep apnea have high levels of aldosterone (a hormone that can raise blood pressure). In fact, it is estimated that half of people with sleep apnea have high blood pressure.

If you are exposed to sleep apnea, you may also experience sleep apnea, which is life-threatening. In addition, loud snoring and bloating increase daily fatigue, and morning headaches are another sign of sleep apnea. If you have high blood pressure, ask your doctor to check if sleep apnea is the cause. Treatment of sleep apnea reduces blood aldosterone levels and lowers blood pressure.

12. Eat soy

A study published in Circulation, the Journal of the American Heart Association, found for the first time the replacement of some refined carbohydrates in the diet to lower blood pressure with foods rich in milk or soy protein, such as low-fat dairy, if Can cause high blood pressure Lower blood pressure Be.

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