Natural Ways to Lower Blood Pressure

Jakarta, tingg blood pressure has resulted in many deaths around the world, but in fact is the most preventable diseases. Medical drug can lower blood pressure, but also can cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, many people who had lower blood pressure without medication.

Although it does not cause symptoms, high blood pressure can increase the risk of dying of heart disease and stroke, aneurysm, or bulge pda blood vessels, decreased mental ability, and kidney failure.

According to the American Heart Association, 28% of Americans have high blood pressure but did not realize it. While the Harvard research that's done, hypertension has led to more than 15% of deaths in the United States.

Here are 13 natural way without drugs are apt to lower blood pressure as reported by Prevention.com, Monday (3/12/2012):

1. Make a habit of walking
Hypertensive patients who used to walk can lower blood pressure quickly by about 6 mmHg to 8 mmHg. Walking will make more use of the heart with oxygen more efficiently, so do not try harder to pump blood.

Do cardio exercise at least 30 minutes every day of the week. Try to increase the speed or distance, so make the body stay slim.

2. Take a deep breath
Slow breathing and meditation like qigong, yoga and tai chi will reduce the stress hormone cortisol, which can raise renin, an enzyme of the kidney that increases blood pressure.

Do the breathing exercises for 5 minutes in the morning and evening. Inhale deeply and expand the abdomen. Exhale and release all the tension.

3. Select a product rich in potassium
"The content of potassium that is widely available in fruits and vegetables are an important part in blood pressure reduction program. Try to get the potassium intake of 2,000 to 4,000 mg per day," says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical.

Sources of potassium-rich foods include sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, melon, watermelon and dried fruits like raisins.

4. Limit consumption of salt
"People who have a family history of high blood pressure are more likely to have high blood pressure, particularly those sensitive to salt or sodium. But since there is no way to tell if someone is sensitive to sodium, then everyone should reduce sodium intake," said Eva Obarzanek, PhD, research nutritionist at the National Heart, Lung, and Blood Institute.

Limit use of salt is 1,500 mg per day. Meanwhile, half a teaspoon of salt contains about 1,200 mg of sodium. Note also the levels of salt or sodium in processed foods, because that's where most of the origin of sodium in the diet. Season foods with spices, herbs, lemon, and do not add the salt.

5. Eating dark chocolate
Dark chocolate contains flavanols that make blood vessels more elastic. In one study, 18% of patients who ate dark chocolate every day had lower blood pressure. It's good to eat 1/2 ounces of dark chocolate every day. Make sure you eat dark chocolate containing at least 70% cocoa.

6. Taking supplements
In a study of 12 studies, the researchers found that coenzyme Q10 reduces blood pressure by 10 mmHg to 17 mmHg. Antioxidants are needed to produce energy and dilate blood vessels. Consult with your doctor about taking supplements of 60 mg to 100 mg for 3 times a day.

7. Drinking a little alcohol
According to the review of 15 studies, the less alcohol, fewer blood pressure that can be derived. A study in the hospital at Boston's Brigham and Women found that drinking alcohol in the stage light, which is a quarter to half a drink per day for women, can reduce blood pressure more than those not drinking every day.

The definition of a drink is 12 ounces of beer, or 5 ounces of wine or 1.5 ounces of alcohol. Other studies also found that drinking one glass a day for women and two drinks a day for men may decrease the risk of heart disease.

"In high amounts, alcohol is definitely harmful. But the level of alcohol consumption in moderation is protective of the heart, if taken in large enough portions," says Obarzanek.

8. Drinking decaffeinated coffee
Scientists have long debated the effects of caffeine on blood pressure. Several studies have shown that caffeine does not affect blood pressure, but a study from Duke University Medical Center found that caffeine consumption of 500 mg or about three 8-ounce cups of coffee, can increase blood pressure by 4 mmHg. The effect lasts until bedtime.

"Caffeine can increase blood pressure by tightening blood vessels and mempembesar effects of stress. When under stress, the heart pumps more blood and improve blood pressure. And caffeine would amplify the effect that," the researcher said Jim Lane, PhD, research professor at Duke University .

Lane then recommend to replace regular coffee with decaffeinated coffee to protect the heart. In comparison, 8 ounces of regular coffee contains 100 to 125 mg. The same amount of tea contains 50 mg caffeine and cola about 40 mg of caffeine.

9. Drinking herbal tea
In a study by Tufts University, participants who drank three cups of hibiscus tea a day can lower systolic blood pressure by 7 points in an average of 6 weeks. This result is equivalent to prescription drugs. Participants who drank a placebo only decreased blood pressure at one point.

Phytochemical ingredients in a hibiscus or hibiscus seem likely to significantly reduce high blood pressure. In the herbal tea, hibiscus plentiful. Look at the mixture of ingredients contained in tea products, and choose products that contain lots of hibiscus in each portion.

10. Reduce overtime
Work more than 41 hours per week in the office will increase the risk of hypertension by 15%, according to research by the University of California, Irvine for 24 205 residents of California.

Why, working overtime to make the body less exercise and healthy eating. Try to finish the job at the right so that they can visit the gym or cooking healthy meals more often.

11. Relax with music
To lower blood pressure, as well as helped by medication, can also be helped by lifestyle changes. According to researchers at the University of Florence in Italy, the right songs can help lower blood pressure.

Researchers asked 28 adults who had hypertension pill use traditional classical music, Celtic, or Indian music for 30 minutes every day while breathing slowly. After a week, the participants experienced an average decrease in systolic blood pressure by 3.2 points. A month later, the figure fell by 4.4 points.

12. Overcome snoring during sleep
Loud snoring which is one of the main symptoms of obstructive sleep apnea (OSA). Researchers from the University of Alabama found that many patients with sleep apnea have high levels of aldosterone, a hormone that can increase blood pressure. In fact, it is estimated that half of all people who have sleep apnea have high blood pressure.

People with sleep apnea usually have a lot of sleep disorders that interfere with breathing and potentially life-threatening when asleep. In addition to loud snoring, excessive fatigue during the day and headaches in the morning is also a sign of sleep apnea.

If you have high blood pressure, ask your doctor about sleep apnea can be cured. Treating sleep apnea can reduce levels of aldosterone and high blood pressure improve.

13. Eat lots of soy
A study published the Journal of the American Heart Association found for the first time that replacing refined carbohydrates with foods rich in soy or milk protein, such as low-fat milk, can lower systolic blood pressure of patients with hypertension or prehypertension.