Do not rush to take pills if you have high blood pressure. There are many proven tools that will help put it in place. In this case, you will not have to spend a single penny.
All that is required of you is to review your diet, increase physical activity, breathe fresh air every day and listen to pleasant music. Such methods will help reduce pressure better than any medication and will not allow hypertension to develop further. But non-compliance with them just can make you a hostage to high pressure. We get acquainted with these methods and take note.
Would you like to relieve your blood pressure? Limit your salt intake
Method #1: Limit salt. Too much salt can be the cause of hypertension. A healthy adult is recommended to eat no more than 1 tbsp. l. salt. For people with high blood pressure, reduce the dose by half.
- When preparing food, control the amount of salt used.
- Replace salt with herbs and spices. They add flavor but don't increase pressure.
- Discard prepared meals and preservatives.
Method #2: Don't give up a glass of wine. High blood pressure is not a reason to exclude alcohol from your diet. Studies conducted in one of the clinics have shown that a moderate amount of alcohol can reduce blood pressure better than no alcohol at all.
- A small amount of wine is allowed: for women — one glass, for men — two.
Method #3: Drink hibiscus tea. American researchers have proven that hibiscus tea — effective way to relieve pressure. Scientists explain this by the fact that hibiscus leaves contain a large amount of antioxidants.
Method number 4. Eat chocolate. But only bitter! It contains antioxidants and flavonoids, which make blood vessels elastic. This effect is provided by antioxidants contained in cocoa beans.
Method number 5. Don't give up bananas. Foods rich in potassium can help lower blood pressure. Good sources are bananas, avocados, kiwis, grapefruits, as well as dried apricots and figs.
- An adult body needs 4000-5000 mg of potassium per day. Try to include foods rich in it in your daily diet.
Method #6. Be careful with caffeine. Patients with hypertension should be careful with this drink. After its consumption, the pressure rises even in healthy people.
- Limit your coffee intake to two cups a day.
Deep breathing will help reduce blood pressure
Method number 7. Move more. Enough 30 min moderate physical activity a day to reduce blood pressure. It is important to do this regularly and to be outside every day.
- Hypertension sufferers may benefit from walking at a fast pace, such as Nordic walking or jogging.
Method #8: Listen to music.Italian scientists believe that music helps reduce blood pressure. They came to this conclusion after conducting studies during which respondents with mild hypertension were asked to listen to classical and folk music daily. As a result, their blood pressure returned to normal.
- Listening to light music every day can help reduce blood pressure.
Method #9: Breathe deeply. Yoga, tai chi and meditation — a great hobby for hypertensive patients. Deep breathing normalizes the state of the nervous system. This helps to reduce the pressure.
- To improve your well-being, do spiritual practices for 5 minutes daily, morning and evening.
Method #10. Give up nicotine. Tobacco smoking increases the risk of developing hypertension. Especially if you lead an unhealthy lifestyle, do not exercise, eat poorly and drink a lot of alcohol.
Method #11. Lose weight. This will bring relief to your heart and the entire circulatory system. Excess weight makes the heart & nbsp; work harder, which can lead to increased pressure.
- Sometimes losing weight is enough to get rid of hypertension. In addition, maintaining a normal weight — a recipe for a long and healthy life.
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