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Take the Stairs
We all know the huge benefits of regular exercise,
but for people who suffer from high blood pressure, introducing a daily
exercise regimen can be especially challenging.
The good news is that the benefits from even a small
amount of exercise can have significant effects on lowering blood pressure. Even
10 minutes of light physical activity can help decrease excess pressure and/or
amplify the effect of blood pressure medications. If you can push that activity
to 30 minutes every day, then you can potentially lower your pressure by 4 to 9
millimeters of mercury! So, when you’re facing that elevator or debating
pulling into the closest parking spot, think again! Those small minutes of
exercise may add up to a healthier you.
Pick Up a Banana
The importance of a healthy diet cannot be
underestimated. If there was ever a reason to eat better, controlling your
blood pressure is it. In addition to eating many dark leafy greens and foods
low in saturated fat, adding a hearty portion of potassium to your diet can be
your savory ticket to low blood pressure.
Potassium works to lower the pressure by balancing
out the harmful effects of salt – the excess of which is one of the leading
causes of this dangerous condition. Foods high in potassium include potatoes,
squash, avocados, fish, yogurt, and – you guessed it – bananas.
Add some potassium to your diet for a potent hit
against high blood pressure. Extra points for lugging a bag of bananas or
potatoes up the stairs.
Swap out the
Regular Joe for Half-Caff
If you think that last cup of coffee at 10 am
doesn’t hurt you, think again. Caffeine can cause a 4 mmhg jump in your blood
pressure that lasts right up to bedtime.
The good news is that half-caff or decaf options
taste pretty good these days. Everywhere from grocery brands, like Folgers, to
higher-end vendors, like Starbucks, offer tasty, less-caffeinated versions of
their most popular drinks. Swap out your regular cup of Joe for the half-caff
version and you still get all the great flavor without aggravating your body.
Have that
Nightcap
Studies have shown that a small amount of alcohol,
defined as 1 drink a day for women and 1.5 for men, can actually decrease your
blood pressure. One study, at Brigham and Women’s Hospital in Boston, even
found that the adding one drink to your day, even if that’s more than you’re
accustomed to, can have the same health benefit.
Of course, moderation is the key. Drinking 5 drinks
in one sitting isn’t going to make it 5 times more effective. Likewise,
skipping the drinks throughout the week and having them all at once on Saturday
night can be extremely detrimental to your health. But, a single drink, defined
as one 12 ounce beer, a 5 ounce glass of wine, or 1.5 ounces of spirit, can be
an easy, natural way to lower your blood pressure. Add to that that this same
regimen can help control the risk of heart disease and it’s a no brainer. Have
that night-cap.
Relax
Your body under the effects of stress is a
tremendous thing: the central nervous system floods the body with adrenaline
and other hormones; the heart rate spikes, muscles clench, breathing quickens,
and, of course, blood pressure rises.
If you are going through this every day in response
to work, family, and other of life’s common stressors, you are quickly wearing
out your body and exacerbating your blood pressure condition. Taking time for
yourself to slow down, unwind, and relax might be just the thing that tips your
blood pressure in the right direction.
So, after that half-caff drinking day at the office
and the adventure of lugging bananas up the stairs, relax with that nightcap
and call yourself an au-naturel champ the Blood-Pressure Lowering game.
About the Author
Alex K is a writer and copy editor for Baron Medical, one of the nation’s leading
medical supply retailers. In his spare time he enjoys reading, going out with
his girlfriend, traveling, and sports.
You can read more on Facebook.
From today on, i will start practicing all the procedures listed on this blog. Hope it work...Anyway thanks for the enlightenment.
ReplyDeleteTo add to that regulate your salt in take and live healthy life style ...nice info.
ReplyDeleteOne health fact I know is that You can lower your blood pressure without medication and healthliveblog just explained better.
ReplyDeleteThanks or sharing.
Most people don't know that banana can help lower blood pressure. But too potassium also too is not healthy. Wonderful information. I never knew such a blog like this exit.
ReplyDeleteThe second and last point is What I health status ve doing and hope it will help improve my heal
ReplyDeleteBro it's awesome post you have here would practise on it'.
ReplyDelete