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Print Posted on 06/23/2017 in Holistic Health

8 Natural Methods to Reduce Blood Pressure Quickly

8 Natural Methods to Reduce Blood Pressure Quickly

Because there are no obvious symptoms, high blood pressure is known as the “silent killer.” High blood pressure causes so much damage to your circulatory system, that it becomes a significant factor contributing to heart attack, stroke and other health threats like aneurysms, kidney failure or cognitive decline.

But you don’t have to let this killer sneak up on you. And, if you’re like most people, you won’t have to worry about the side effects of blood-pressure-lowering medications.

Lowering your blood pressure naturally is essentially a matter of choice, and here are eight methods to do it.

  1. Go for a walk – A brisk walk for 30 minutes a day can work wonders on your blood pressure readings by helping your heart use oxygen more efficiently and making it pump less hard. If you’re already hypertensive, it has been shown to bring those numbers down by almost 8 mmhg over 6 mmhg.

  2. Cut down on salt – Salt is sneaky, and raises blood pressure for almost everyone. Try to keep your salt intake to one teaspoon – that’s about 2300 mg - per day. But doing that means more than tossing out the salt shaker. Salt is used in so many processed foods, you’re going to have to start reading labels – and be prepared for a surprise! Thankfully, more and more canned goods come in low-salt, or no-salt-added varieties. Your favorite restaurants also use a lot more salt than you expect!

  3. Potassium helps – Potassium-rich foods like potatoes, tomatoes, orange juice, bananas, peas, kidney beans, cantaloupe, honeydew melon, and dried fruits like prunes or raisins – all help lower your blood pressure.

  4. Breathe bigly! – Deep-breathing exercises like qigong, yoga, and tai chi help by reducing the amount of stress hormones that raise your retin levels, a kidney enzyme that raises your blood pressure. If you don’t know those types of exercise, just breathe deeply and slowly for five minutes every day to make a difference.

  5. Go for co-Q10 – The coenzyme Q10 is an antioxidant supplement that, taken every day, has been shown to reduce blood pressure numbers by as much as 17 mmhg over 10 mmhg.

  6. Cut the caffeine – Caffeine in coffee, tea, and sodas, tighten your blood vessels and magnifies the effects of stress - and that increases blood pressure. Three 8oz cups of coffee in the morning can bring your numbers up four points – and that effect lasts all day! Switch to decaf!

  7. Herbal tea – While most tea has caffeine that raises your blood pressure, phytochemicals in herbal teas – like hibiscus tea – actually lower it almost as much as the other tea raises it. It might be time for a switch!

  8. Go home early! – Working more than 41 hours a week raises your risk of high blood pressure by about 15%, according to one study. It may not be easy in today’s economy, but if you need an excuse to slow down a little and take it easy, this is a good one!

Give your body what it needs – good nutrients, lots of oxygen, less stress – and avoid what it doesn’t need – stress or excess. It’s pretty amazing what a few little – and cheap! - lifestyle adjustments can do to keep you healthier.

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