A recent study has shown that Hypertension or high blood pressure is the cause of more than 15% deaths in the United States. High blood pressure literally shows no symptoms and not keeping it in check might result in serious complications such as heart attack, stroke, kidney failure and aneurysms. More than twenty-eight percent of Americans have hypertension and it’s alarming to note that none of them know about this. High blood pressure can be brought under control by medications. However, they have some side effects such as muscle cramps, dizziness and can even lead to insomnia. Alternatively, it can also be controlled by consuming food that helps in lowering blood pressure and ensuring that the individual is in the right weight margin. Here are some simple techniques that can teach you how to Lower Your Blood Pressure Fast.
Going for power walks can reduce blood pressure up to 8 mmHg/6 mmHg. By going for power walks, the body consumes more oxygen and it uses it up effectively for pumping blood across the body. This way it can reduce blood pressure. Apart from power walks, one can also go for cardio workouts that are specifically targeted at improving the functioning of the heart. Doing these for as little as 30 minutes could lead to great health benefits for many. Gradually, one can increase the rate of exercise for example, instead of walking for 30 minutes one can try it for 45 minutes which can help reap health benefits.
Breathing exercises such as pranayama which is practiced along with yoga can decrease the stress levels and improve the functioning of internal organs. Apart from yoga, other exercises such as qigong, tai chi also perform the same. By following these techniques of inhaling and exhaling deeply for five minutes every day morning or evening can help in maintaining the blood pressure levels. It can also help in improving your mind which keeps you away from stress. Reducing stress has a direct impact on blood pressure levels.
Add Potatoes To Your Diet
Most of us avoid eating potatoes when on a diet. Contrary to popular belief, potatoes are rich in potassium that helps in lowering blood pressure. Consuming about 2000 to 4000 mg can lead to overall blood pressure reduction. Other foods that help in reducing blood pressure are tomatoes, bananas, orange juice, cantaloupe, peas, kidney beans, prunes and raisins. Honeydew melon and sweet potatoes are also rich sources of potassium.
Watch Your Salt Intake
One of the important methods for lowering blood pressure is to reduce the intake of salt. Salt contributes about 15% of average sodium consumption. Processed foods also contain high sodium content. Instead of salt, one can change the way the foods are seasoned by using other items such as species, herbs or any other salt-free options.
Consume Dark Chocolate
Dark Chocolates have a specific ingredient called flavanols that helps in easing the blood flow. In a study conducted, it was revealed that 18% of patients who consumed dark chocolate saw decreased blood pressure levels. The only thing to watch out for is to ensure that the chocolate contains 70% cocoa.