21 August 2015

7 Natural Strategies to Control Blood Pressure

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An alarming one in three American adults has high blood pressure”, claims a report titled Controlling your blood pressure, published by Harvard Medical School.

Blood pressure is the force exerted on the arteries by a wave of blood propelled from the heart. Since our lifestyles are often what lead to high blood pressure, you can reduce and control blood pressure in a healthy range simply by making lifestyle changes. Here are 7 natural strategies you can adopt to reduce and control your blood pressure.

7 natural ways to reduce blood pressure

7 Natural Strategies to Control Blood Pressure

  1. Adhere to ideal body weight. If you are overweight try to reduce it steadily.
  2. Start off your day with physical exercises - not less than 30 minutes.
  3. Include polyunsaturated and monounsaturated fats in your diet. Examples are sunflower oil, safflower oil, canola oil and olive oil. Intake of Saturated fat should be less than 6 %. Butter, palm oil, coconut oil are rich sources of saturated fat.
  4. Common salt consumption should be less than 6 gms.
  5. Include potassium rich foods in your diet. Tomatoes. Cabbages, potatoes, mushrooms, spinach are good sources of potassium.
  6. Calcium and magnesium should be a part of your daily food intake for maintaining your overall health.
  7. Stop smoking and limit alcohol intake to 50 ml per day.
The above 7 natural strategies are merely guidelines for you to follow; please note that your blood pressure treatment and goals should be tailored to you personally.

ABOVE ALL CHECK YOUR BLOOD PRESSURE REGULARLY.


Image Credit: Flickr/ Direct Relief

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