Tuesday 16 June 2015

[www.keralites.net] 7 Ways to Lower Your Blood Pressure without Medication

 

7 Ways to Lower Your Blood Pressure without Medication 
 
  • 1.   Invest in a home blood pressure monitor.
  •  
  • It is wise to monitor your blood pressure at home, as well as your doctor's office.  Combining your readings with your doctor's will provide a better measure of your high blood pressure and treatment to control it. Also, home monitoring will rule out if you suffer from "white coat hypertension".  Ideally, monitor your blood pressure at the same time every day. 
 
2.   Increase your potassium intake.
Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure and diastolic pressure. Some good potassium sources include cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables. If you are taking diuretics (i.e. water pills) to lower blood pressure, the excess urination can cause loss of potassium for some diuretics.
 
3.   Reduce caffeine intake.
Limit caffeine from tea, coffee, soda, sports drinks, and chocolate to maintain healthy blood pressure levels. Caffeine can lead to short, but significant increases in blood pressure.
  •  
  •  
  •  
  •  
 
 
4.   Manage stress.
Coping strategies to deal with stress can promote high blood pressure levels, such as overeating, smoking, and increased alcohol consumption. Implement stress management strategies to avoid these pitfalls.
 
 5.   Eat a diet rich in magnesium.
Research has shown an inverse relationship between magnesium and blood pressure. Individuals with a high magnesium intake, typically have a low blood pressure. Some good sources of magnesium include peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood. Learn more about and implement the DASH diet to consume adequate levels of potassium and magnesium daily. For greatest success, implement changes gradually versus all at once.   
 
6.   Get adequate sleep.
Research indicates insomnia may be linked to high blood pressure. Take steps to protect your sleep, such as going to bed and getting up at the same time every day (even on weekends), power down for one hour before bed (meaning no electronic devices), and have a regular bedtime ritual.   
 
7.   Lose weight. 
Being overweight or obese increases your risk for high blood pressure. As you gain weight, your blood pressure tends to rise. Weight loss of only ten pounds can positively impact blood pressure levels. Overweight is defined as a BMI of 25 to 29.9 and obesity is a BMI equal to or greater than 30. 

 

www.keralites.net

__._,_.___
Posted by: prasannam n <iampresanam@yahoo.co.in>
Reply via web post • Reply to sender • Reply to group • Start a New Topic • Messages in this topic (1)
KERALITES - A moderated eGroup exclusively for Keralites...

To subscribe send a mail to Keralites-subscribe@yahoogroups.com.
Send your posts to Keralites@yahoogroups.com.
Send your suggestions to Keralites-owner@yahoogroups.com.

To unsubscribe send a mail to Keralites-unsubscribe@yahoogroups.com.

Homepage: http://www.keralites.net

.

__,_._,___
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)