Hypertension guide

High blood pressure or hypertension is among the leading causes of death. When you have high blood pressure, there are usually no serious signs of the illness. You will just know you have the condition, once other ailments (more grave and serious) like cognitive decline, kidney failure, stroke and heart attack start to occur. Medications can be taken to lower hypertension; but these artificial and chemical drugs can cause unwanted adverse effects. Learn to naturally lower your BP through the use of some practical cures.

Do The Power Walk/Exercise
Brisk walking or any appropriate exercise is an effective way to lower hypertension. When you exercise, you promote your heart's efficient use of oxygen. With this, your heart will not need to work extra hard just to pump blood. A cardio workout for about 30 minutes a day can lower BP.

Deep and slow breathing along with meditative practices like yoga, qigong or tai chi can help decrease hormones associated with stress: rennin. This hormone is said to raise your blood pressure. Learn to breathe properly and deeply so you can inhale more oxygen and release your tension.

Control Salt Intake
The elders, those with family background of hypertension and those with African American bloodline are said to experience high blood pressure that are sodium or salt related. To lower hypertension, you must learn to control and lower your consumption of salt. If possible, skip using the saltshaker to make your foods taste more intensely. Watch out also from processed foods laden with too much salt.

Skip Smoking And Drinking
If you are smoking, you are even more prone to hypertension. Smoking itself might not be a direct factor that increases blood pressure (but other vices associated with it like alcohol drinking), but it is helpful if you can skip the habit so you will not be prompted on performing other vices leading to hypertension.

Drinking too much alcohol is the culprit of hypertension. If you must drink, make sure you drink only moderately (about one drink only per day for women and twice a day for men). Moderate drinking can be good for the heart, but too much can only lead to raised blood pressure.

Eat Dark Chocolate
Dark chocolate has flavonols that make your blood vessels more elastic. Eat 0.5 ounce dark chocolates that contain a minimum of 70% cocoa.

Eat Potatoes
Eating potatoes and other potassium-loaded vegetables and fruits is very important in reducing hypertension. Other potassium sources are sweet potatoes, orange juice, tomatoes, kidney beans, bananas, cantaloupe and honeydew.

Load Up On Garlic
Garlic has been shown in various studies as effective in reducing hypertension. You can consume garlic in many different ways. You can use them to sauté your vegetables. You can toast some chopped garlic cloves and use them to top on your soups and pastas. You can also roast some bread with garlic spread on it. If you want a more potent application, you can chew on some fresh garlic to lower hypertension.

Blood Pressure Truth offers a natural method for lowering high blood pressure. Blood Pressure Miracle is another recommended e-book on how to lower hypertension naturally.

View the original article here

If you have hypertension, managing your high blood pressure naturally is easier than you may think. In fact, it is simple - if you know the fundamentals. It has to do much with your lifestyle choices.

First steps in managing your high blood pressure naturally:

Hypertension is a symptom that something is amiss with your body. You only have one body and it will respond for good or for ill depending on how you treat it.

# 1. Know your height and weight: You need an accurate measurement of your height and your weight. From this data you can soon see by how much you are overweight and what your body mass index is. A BMI of more than 30 means you are obese and it is time to take serious action. A BMI of between 24 and 29.9 means yo are overweight.

# 2. Know your systolic and diastolic pressures: Invest in a home digital blood pressure monitor. Monitor your pressures for a week. Take readings at the same time each day and under the same conditions. On waking and before having anything to eat, drink or smoke is the best time.

You have now set your baseline data. Now you need to...

Make these simple lifestyle changes:

Lifestyle change # 1 improve your diet:

Move quickly to a healthy balanced diet and keep to it. The Dietary Approaches to Stopping Hypertension (DASH diet) is proven to reduce hypertension to within normal levels in as little as three weeks. There are several modestly priced Kindle ebooks on the DASH diet available from Amazon.com. You can download free software to read the books on your PC if you do not have a Kindle reader.

Lifestyle change # 2 take regular exercise:

Moderate exercise, such as brisk walking for 30 to 45 minutes each day, that raises your pulse to about 120 can lower your blood pressure by as much as 4 points. The benefit lasts almost 24 hours.

Recently published results of a long-term study by the British Heart Foundation shows that just two and a half hours of this type of exercise a week suppresses the inflammation in the body which contributes to heart disease and hypertension.

Lifestyle change # 3 lose weight:

The DASH diet is calorie controlled. A by-product of it is that you will gradually lose weight. Being physically more active will help you lose weight even faster. This will reduce your risk of having heart disease, a heart attack or even a stroke.

Lifestyle change # 4 quit smoking:

Smoking tobacco products constricts your arteries. That makes your heart work harder to pump blood around your body, resulting in raised systolic and diastolic pressures. Overtime, smoking will cause your arteries to fur up. This compounds the problem.

Lifestyle change # 4 cut down on the booze:

Ideally, you should cut out alcohol altogether. However, there is evidence that a maximum of one unit a day for women and two units a day for men may have beneficial effects. It is thought that these small quantities can aid relaxation. Be aware that drinking more than the recommended limits can contribute to your high blood pressure.

You should drink about eight glasses of water a day. This will stop you dehydrating and will ensure that your arteries and blood vessels retain their elasticity. That will help reduce your hypertension.

Set goals and monitor your progress

Having set your baselines, you need to:

weigh yourself regularly - say once a week, and keep a record.Measure your blood pressures for several consecutive days, and keep a record. Repeat the measurements every two weeks.

You should see a noticeable reduction in your weight and a downward trend in your blood pressure readings. Give yourself a reward when you have reached a suitable weight and your BP is within the normal range.

If you have hypertension, these lifestyle changes make it easy to manage your high blood pressure naturally.

Robert Reddin suffers from high blood pressure. He lowered his blood pressure to normal levels using natural methods. Click here! if you want to lower your blood pressure naturally. http://how-to-lower-your-blood-pressure.com/

View the original article here

Lowering our high blood pressure by up to 21 points is realistically achievable by most people just by using a combination of simple natural methods. These methods have a common theme - they are all lifestyle improvements.

By how much can lifestyle changes lower our high blood pressure?

Lifestyle change #1: Lose weight

We can expect to see a reduction in our systolic pressure in the range of 5 to 20 points for every 20lbs of extra weight that we lose.

Lifestyle change #2: Follow the DASH eating plan

People with high blood pressure are recommended to follow the Dietary Approaches to Stop Hypertension (DASH) diet. This eating plan is based on a daily intake of 2,000 calories.

If we follow these dietary recommendations, we can expect to see a reduction in our systolic pressure in the range of 8 to 14 points. In addition, it will help us to lose some of our extra weight.

Lifestyle change #3: Exercise

Taking 30 minutes of physical activities on most days of the week is beneficial for our overall health. The best type of exercise is where our heart rates are elevated. This strengthens our hearts and lungs. It also burns up extra calories and helps us lose weight.

The benefits of taking exercise last for almost the whole day, which is why it is important to exercise regularly.

We can expect to see a reduction in our systolic pressure in the range of 4 to 9 points by taking regular cardiovascular exercise.

Lifestyle change #4: Reduce salt and sodium intake

The DASH dietary recommendations are naturally low in sodium. However, we have become accustomed to having more sodium in our diet than we really need. Much of the salt we consume is hidden in the convenience and processed foods we eat. It is there as a preservative as well as a flavor enhancer. If you need to add more salt to your food, do it at the cooking stage, not at the table.

Reducing our sodium intake to the recommended 1500mg per day can lower our systolic pressure in the range of 2 to 8 points.

Lifestyle change #5: Limit alcohol consumption

A modest amount of alcohol can have a beneficial. It can help relax us, which in turn lowers our blood pressure.

The maximum recommended alcohol consumption is two units per day for men and one unit a day for women. The benefits are quickly lost if consumption above this level and can contribute to hypertension.

Reducing our alcohol consumption to the recommended limits can lower our systolic pressure in the range of 2 to 4 points.

These five simple lifestyle changes can lower out high blood pressure by up to 21 points. Some people may achieve an even greater reduction. What is also important is that by reducing systolic pressure, we are also likely to reduce our diastolic pressure.

Lifestyle change #6: Take a good herbal supplement

Hawthorn extract acts works by relaxing the walls of our arteries and blood vessels making it easier for our heart circulate blood around our body, thereby reducing our blood pressure. It is also a mild diuretic.

Hawthorn extract is sometimes mixed with other botanics, such as ginkgo biloba, passion flower and cramp bark in therapeutic measures to give overall support to our heart and circulatory system.

When used in conjunction with the above five lifestyle changes, herbal supplements can help to maintain our blood pressure within the normal range.

These simple lifestyle changes can reduce your hypertension naturally by 21 points or more and help to keep your blood pressure within the normal range.

Robert Reddin suffers from high blood pressure. He lowered his blood pressure to normal levels using natural methods. Click here if you want to lower your blood pressure naturally. http://how-to-lower-your-blood-pressure.com/

View the original article here