Below there are several tips you should try to keep your blood pressure in normal. 7 out of 10 adults currently at greater risk of stroke or heart attack due to their blood pressure which is too high. How to maintain your blood pressure in order to keep in normal level? More sitting in the office, lack of exercise and eating junk food as a major contributing cause of high blood pressure disease is deadly, even targeting young people today.
In India, the experts say that the prevalence of hypertension there is about 20-40 % in adults who live in urban areas and 12-17 % in adults who live in rural areas. The facts of life in urban areas indicate a greater risk of the disease high blood pressure. How to lower high blood pressure immediately and naturally? To prevent this, there are actually a few little things that are proven to help maintain normal blood pressure. Here are 10 simple tips that we have outlined the Daily Mirror recently:
Reducing salt in food
Consumption of excess salt causes the blood vessels to constrict and restrain renal blood flow. Furthermore, it causes high blood pressure. According to the Blood Pressure Association, processed foods such as crackers, cereals and ready meals alone already contains 80 % salt content of the recommended daily intake amounts ( 1.5 to 4.2 g for adults ).
According to a study presented by the University of Minnesota in the United States, eating one cup of yogurt a day can reduce your high blood pressure. The study revealed that people who ate a cup of yogurt (120 g) per day may reduce the risk of high blood pressure by 31 % for 15 years.
The next tip on How to lower high blood pressure immediately and naturally is eating bananas. Eating foods rich in potassium, such as bananas can save thousands of lives every year, such as the results of a study published by the British Medical Journal Online. Potassium is an important mineral that controls the balance of fluids in the body and helps to lower high blood pressure. Make sure you eat 5 bananas a day rich in potassium to keep blood pressure.
Maintaining an ideal body weight
Research has shown that a small reduction in body weight can have a major impact on your blood pressure. Excess weight makes your heart work harder and causing high blood pressure.
Jogging every week
Jogging which only takes one hour a week can give hope to live for 6 years. Copenhagen City Heart performs cardiovascular studies in approximately 20,000 men and women aged 20-93 years and believe that a simple jog provide a variety of health benefits, increase oxygen absorption and maintain blood pressure.
Do not smoking
The nicotine in cigarettes stimulates the body to produce adrenaline that makes the heart beat faster and increase your blood pressure.
Ceaselessly snoring is a symptom of obstructive sleep apnea. Significantly those who snore have flocked high pressure. So, try to find out or consult with a doctor how to reduce snoring. But quitting smoking and maintaining a healthy weight can also help you reduce snoring during sleep.
Reducing work overtime
University of California in the United States found that working in an office for 40 hours per week will make us at risk of developing high blood pressure by 14 % larger than those working less than 40 hours per week. Especially if you work overtime so that the clock can work up to 51 hours per week then the risk increased to 29 % larger.
Working overtime makes it difficult to exercise and eat healthy. So try to reduce the time to work overtime in order to be able to relax at home and had dinner with a healthy diet. Install an alarm on your computer as a time reminder.
Eating red beets and spinach
A study published in the journal http://hyper.ahajournals.org/ found that eating red beets as much as one cup per day can help reduce high blood pressure as much as 7 %. It is estimated that the benefits derived from nitrate content contained in spinach beet red which also has the same content.
Duke University Medical Center, North Carolina, United States, found evidence that consumption of 500 mg of caffeine, or about 3 cups of coffee a day can increase your blood pressure. Scientists say that caffeine can increase blood pressure by narrowing blood vessels and can lead to increasing stress effects.