Food Lovers Fat Loss System 6 Drug-Free Ways to Lower Blood Pressure.
If you think you have no problem with blood pressure, you might want to reconsider how important it is to practice preventive measures to lower it before it becomes a problem. The fact is, that anyone over middle age faces a 90% chance of developing high blood pressure at some point in life. That's a pretty high percentage that demands some personal attention. Even though high blood pressure causes very little symptoms, it is one of the leading causes of serious medical conditions that lead to early deaith.
Conditions such as kidney failure, stroke, heart attack, aneurysms and mental deterioration are just some of the worst health issues. The good news is that you can do a lot to avoid these health issues before they occur. If you already have normal blood pressure, you can maintain it and even lower it so as to avoid serious health conditions.
Also, if you currently have high blood pressure, you can lower it significantly and then control it by applying these common sense guidelines to your lifestyle. You may then only need to take a lower dose of medication or even no meds at all. You can lower your blood pressure by practicing these 6 drug-free tips.
Exercise
You knew it! You need to add a 5 day exercise regimen to your week. The recommended amount is 30 minutes of moderate exercise such as jogging, power walking, biking or some form of aerobics.
Lose Weight
It's not necessary to lose a huge amount of weight before seeing a major progress. In fact, one study revealed that people who lost approximately 7.7 lbs and kept it off were half as likely to develop high blood pressure as those who did not lose any weight. So even a small amount of weight can have a dramatic effect on lowering or preventing it. Remember, exercise more and eat less.
Shake Off Salt
Cutting your daily salt intake in half can make a big difference. Not only do you need to salt less when you cook, you should also take care to avoid processed foods, unless prepackaged foods are salt free or less sodium selections. It's a fact that most of the excessive salt intake comes through processed foods. The typical amount of salt in the American diet is generally about 1 teaspoon. If you merely cut back to � teaspoon, or 1,200 to 1,500 mg of sodium a day, you will be well on your way to success.
Stop Drinking Coffee
A recent study at Duke University Medical Center revealed that consuming 500 mg of caffeine a day (approximately three 8-ounce cups of coffee) elevated blood pressure 4 mm/Hg. Caffeine tightens the blood vessels and causes the effects of stress. The blood pumps faster, pushing more blood through the vessels and then causes it to rise. Coffee lovers should switch to a tasty decaf version of their favorite blend in order to avoid caffeine.
Stress Less
Stress is a major cause of hypertension, so it's important to learn ways to manage it. While it's impossible to completely avoid stress in life, it is wise to find ways to have periods of calm and rest that gently soothe the body system. Setting aside a brief period each day to relax, listen to music, pray or shift one's mind from the day's affairs can have a tremendous effect on the blood pressure.
Eat the DASH Diet
DASH is an acrostic for "Dietary Approaches to Stop Hypertension", a study that was conducted with 450 adult participants. About 1/3 of the participants had high blood pressure. The group was divided into three groups and each group ate a different diet while the effects on the dietary on the body was monitored. One test group ate the typical American diet, the second consumed a similar diet but with more fruits and vegetables and the third group ate the DASH diet.
The DASH diet consisted of very little cholesterol, fat, sweets and red meat, but lots of fat-free or low fat dairy foods, whole grains, vegetables, and fruits. Even though both diets that advocated lots of fruits and vegetables lowers blood pressure, the DASH diet actually lowered blood pressure in the first two weeks. The DASH diet wasn't formulated for weight loss, but it can easily be tailored to help you loose weight.
Whether you already have high blood pressure or you want to apply preventive measures early in life, these 6 drug-free ways to lower blood pressure really do work.
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