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27 Healthy Habits
to Normalize Blood Pressure
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12 tips that are sure to lower blood pressure naturally

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12 ways to lower blood pressure naturally Here's how to lower blood pressure with lifestyle changes: 1. eat healthy Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of diet plans that can help control blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. 2. try apple cider vinegar Apple cider vinegar has long been advertised as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical study has been able to determine how effective it actually is. Although one small study in rats showed a decrease in systolic blood pressure after consuming acetic acid, no such studies have been conducted in humans. 3. limit alcoholic beverages "People who drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure," explains Dr. Osborne. "However, if you drink anything more than that, it clearly raises blood pressure." In fact, a recent study found that men and women who drank too much alcohol were at increased risk for high blood pressure. 4. reduce caffeine intake Caffeine can have a similar effect. According to a systematic review, caffeine consumption is associated with an increase in blood pressure among people with hypertension. "It's actually a vasodilator to some degree," it says, "so the effects on individual patients are quite variable, ranging from no result to raising or even lowering blood pressure." Note: A vasodilator drug increases blood flow by opening blood vessels. 5. exercise regularly Make regular physical activity part of your daily routine; even just half an hour a day can boost your health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking while you're on the phone. 6. lose weight Even losing just a few pounds can lower systolic blood pressure, Dr. DePalma says. The study found that if an obese man lost 5% of his body weight, it had a significant effect on blood pressure. According to the American Heart Association, a weight loss of just 10 pounds can help lower blood pressure if you are overweight. 7. avoid all nicotine Skip this stimulant in all its forms, such as smoking, vaping, patches and chewing. That's because nicotine restricts blood vessels, making your heart beat harder and your blood pressure higher. 8. avoid drugs Recreational drugs such as ecstasy (MDMA), cocaine and amphetamines can affect blood pressure in addition to every other part of your life. Cocaine in particular increases the risk of heart attack and stroke. One study found an average increase of 8 mmHg in systolic blood pressure among people who used this illicit drug. 9. monitor your medications Some drugs and supplements can alter the effectiveness of blood pressure medications or raise blood pressure. These include:
  • Tylenol (acetaminophen)
  • Inhibitors of angiogenesis, such as tyrosine kinase inhibitors and monoclonal antibodies
  • Antidepressants such as Effexor (venlafaxine), Wellbutrin (bupropion) and Norpramin (desipramine)
  • Corticosteroids
  • Erythropoietin
  • Estrogens, including oral contraceptives
  • Immunosuppressive drugs such as Sandimmune (cyclosporine)
  • Many over-the-counter cough/cold and asthma medications available
  • Migraine medications
  • Nose decongestants
  • Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aleve (naproxen) and Advil (ibuprofen)
  • Phentermine
  • Testosterone and other anabolic steroids
  • Thyroid hormone in excess
  • Yohimbine
  • Talk to your provider or pharmacist if you are taking any of the above medications.
10. practice mindfulness Stress hormones constrict blood vessels, thereby raising blood pressure. Practicing stress reduction techniques can be an effective way to lower blood pressure naturally. 11. try supplements Three main minerals are used to naturally lower blood pressure. If you're eating a heart-healthy diet, you'll probably get enough of them from food, but for those with bad eating habits, supplementing may be a good idea. Try these:
  • Calcium
  • Magnesium
  • Potassium*
12. drink water Staying hydrated is important for everyone, but if you have high blood pressure, drinking plenty of water can help keep your blood pressure regulated. When you're dehydrated, your heart works harder to pump blood through your body, and your blood pressure can be affected. The USDA recommends a daily water intake of 3.7 liters for men and 2.7 liters for women for optimal hydration. Can high blood pressure be completely cured? There is no cure for high blood pressure. However, treatment can lower blood pressure that is too high. If it is mild, high blood pressure can sometimes be controlled by making healthier lifestyle changes.  
Prawidlowe csisnienie
27 Healthy Habits
to Normalize Blood Pressure
Download now