Weight Loss to Control High Blood Pressure
Losing weight can be of great help for a person who wants to know how to get rid of high blood pressure. Many people find that their blood pressure increases as their weight goes up. Furthermore, excess weight contributes to sleep apnea, and this condition has also been shown to play a role in high blood pressure. A loss of ten pounds can lead to a reduction in blood pressure, thus this remains one of the most effective ways to address this issue when a person wants to know how to lower blood pressure.
Exercise Lowers Blood Pressure
Exercise will be the answer many people are given when they ask how to cure high blood pressure. Individuals need to get a minimum of 30 minutes of exercise every day to see their blood pressure drop by as much as four to nine mm HG. What people need to understand, however, is they must continue exercising even after their blood pressure drops. If they stop engaging in exercise, the problem is likely to return again. To get in more exercise, a person can bike to work, take a brisk walk at lunch or go for a swim after work.
Alcohol Consumption in Moderation Lowers Blood Pressure
Can high blood pressure be cured if a person drinks alcohol? Studies have shown that moderate consumption of alcohol can lead to a slight decrease in blood pressure. The key is to drink in moderation, thus people need to know what is considered moderation. Women should consume no more than one alcoholic beverage a day and the same is true of men age 66 and older. For men 65 and under, no more than two alcoholic beverages should be consumed a day. One drink consists of five ounces of wine, a 12 ounce beer or one-and-one-half ounces of 80-proof liquor.
Work Less, Reduce Stress Means Lower Blood Pressure
Individuals who work greater than 40 hours a week are more prone to high blood pressure. Experts believe the reason for this is the extra hours spent at work interfere with the person’s ability to exercise and eat right. Try to work only 40 hours a week and look for ways to make any time off less stressful, such as planning meals ahead of time or bringing in outside help to do chores around the home. These are only two ways a person can make the most of their time away from the office.
Salt Intake Raises Blood Pressure
Monitor salt intake, as too much sodium can lead to an increase in blood pressure. People, when asking how to cure high blood pressure, are often surprised to learn that small changes can make a major difference here. Most people assume the majority of their salt intake comes from adding salt to their food. In fact, they are taking sodium in with processed foods and often much more than the recommended daily amount. Start reading food labels, reduce salt intake to 1,500 mg per day and watch blood pressure numbers drop.
Caffeine Can Raise Blood Pressure
Although some studies say caffeine has no effect on a person’s blood pressure, other research has demonstrated that caffeine can raise it. Caffeine not only tightens blood vessels, which can lead to an increase in blood pressure, but it also amplifies stress and its effects on the body. To avoid this problem, individuals who regularly consume coffee should switch to a decaffeinated version. Another option is to switch to hibiscus tea, as this drink can help a person lower their systolic blood pressure by 7 points in a matter of weeks. It is believed the phytochemicals found in this tea bring about these results.
Dark Chocolate Lowers Blood Pressure
Can high blood pressure be cured without removing all good foods from the diet? The answer to this is yes. A person with high blood pressure will find that consuming dark chocolate daily can bring blood pressure down. This is due to the flavanols found in this type of chocolate. Flavanols increase the elasticity of blood vessels and the odds of hypotension or low blood pressure. To get the benefits of dark chocolate, a person needs to ensure the product contains a minimum of 70 percent cocoa and they need to eat a minimum of half an ounce everyday.
Breathing Techniques Proven to Lower Blood Pressure
A person who needs to know how to lower blood pressure quickly will find breathing techniques to be of great help. When a person is breathing erratically, their blood pressure will also fluctuate. Breathe deeply from the stomach for a count of four, hold this breath for two seconds and release the breath for a count of four. Repeat this process and make certain the body remains relaxed. The goal is to take six breaths per minute, as doing so can help to lower blood pressure by as much as 20 points.
In most cases, a person can get rid of high blood pressure with the help of lifestyle changes. Speak to a physician today for other recommendations on how to achieve this goal without medication. He or she will be more than happy to provide advice on how to lower blood pressure, as they want their patients to be happy and healthy.