High blood pressure enhances the risks of stroke, kidney failure, heart attack and cognitive decline. Many people have high blood pressure and they are not aware of it, so it would be safer to check every now and then. Medication can lower blood pressure, but it causes side effects like dizziness, insomnia and leg cramps. Luckily, high blood pressure can be brought down naturally with no need for medication.
One of the strategies to do the trick is to go for a walk at a brisk pace; exercise helps the heart pump blood without working as hard. Vigorous cardio workout most days of the week for at least 30 minutes will help significantly.
Meditative practices like tai chi and yoga together with slow breathing decrease stress hormones, which raise blood pressure; inhale deeply then exhale and release all the tension. Consuming a lot of potassium- rich vegetables and fruits is a crucial part in lowering blood pressure.
The top sources of potassium are potatoes, tomatoes, bananas, orange juice, cantaloupe and dried fruits like raisins and prunes. Cutting sodium (salt) is very important, and this does not mean only to go easy on the saltshaker, but also to watch for sodium in processed foods. Go for season foods with lemon, herbs and salt- free seasoning.
Dark chocolate includes flavanols, which make blood vessels more elastic. In a study, many patients who ate it every day witnessed a decreased blood pressure.
Effects of caffeine on blood pressure have been long debated; some studies revealed that caffeine can tighten blood vessels and magnify stress effects, which lead to raising blood pressure, so you need to switch to decaf coffee to protect yourself. There is also hibiscus; in a study 3 cups of hibiscus tea every day can be very effective to lower blood pressure.