Go for power walks
: Hypertensive patients who went for fitness
walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise
helps the heart use oxygen more efficiently, so it doesn`t work as hard to pump
Slow breathing and meditative practices
such as qigong, yoga, and tai chi decrease
stress hormones, which elevate renin, a kidney enzyme that raises blood
pressure.So try 5 minutes in the morning and at night. Inhale deeply and expand
your belly. Exhale and release all of your tension.
: Loading up on potassium-rich fruits and vegetables is an
important part of any blood pressure-lowering program, said Linda Van Horn,
PhD, RD, professor of preventive medicine at Northwestern University Feinberg
School of Medical.
Lower salt intake
to 1,500 mg daily, said Eva Obarzanek, PhD, a
research nutritionist at the National Heart, Lung, and Blood Institute.
Indulge in dark chocolate
: Dark chocolate varieties contain flavanols
that make blood vessels more elastic. In one study, 18percent of patients who
ate it every day saw blood pressure decrease.
Take a supplement
: In a review of 12 studies, researchers found
that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg.
Reduce alcohol intake
: According to a review of 15 studies, the
less you drink, the lower your blood pressure will drop-to a point.
Switch to decaf coffee
: A study from Duke University Medical Center
found that caffeine consumption of 500 mg-roughly three 8-ounce cups of
coffee-increased blood pressure by 4 mmhg, and that effect lasted until
: Study participants who sipped 3 cups of a hibiscus tea daily
lowered systolic blood pressure by 7 points in 6 weeks on average, said
researchers from Tufts University-results on par with many prescription
Work (a bit) less
: Putting in more than 41 hours per week at
the office raises your risk of hypertension by 15percent, according to a
University of California, Irvine, study of 24,205 California residents.
Relax with music
: Listening to soothing classical, Celtic, or
Indian music for 30 minutes daily while breathing slowly helps lower blood
pressure, according to researchers at the University of Florence in Italy.
Seek help for snoring
: University of Alabama researchers found that
many sleep apnea sufferers had high levels of aldosterone, a hormone that can
boost blood pressure.
Jump for soy
: A study from Circulation: Journal of the American Heart
Association found for the first time that replacing some of the refined
carbohydrates in your diet with foods high in soy or milk protein, such as
low-fat dairy, can bring down systolic blood pressure if you have hypertension