Based on a Harvard study, high blood pressure accounts for more than 15 percent demises in America. According to reports, there were 360,000 deaths related to blood pressure (BP) in 2013 in the US alone. If you do the average, it means about 1,000 deaths per day. As per the American Heart Association, 28 percent of the US citizens are plagued with high BP, but are not aware of it. Again, 70 million (that’s 29 percent) US adults suffer from this condition. Hypertension patients frequently opt for over-the-counter drugs to control their BP. But lifestyle changes, and opting for alternative medicines can address the issue. Florida, for example, has several wellness clinics that offer complementary and alternative medicine (CAM) therapies to treat high BP and hypertension. You will find such healthcare centers in Trinity too, where doctors encourage patients to switch to natural remedies to alleviate blood pressure symptoms. Here are six ways you can lower blood pressure naturally.
1. Include Bananas in Your Diet
Too much salt intake can raise your BP levels dangerously. However, you can counter the adverse effects of sodium by eating more bananas. As per the 2010 Dietary Guidelines for Americans, patients of hypertension benefit from bananas as the fruit has high potassium content. Adults suffering from this condition must take 4,700 mg of potassium daily. Besides bananas, other good sources of this chemical element are orange juice, baked potato with skin and low-fat yogurt.
2. Shed a Few Pounds
Research shows that shedding off excess fat can have a significant effect on patients suffering from blood pressure. The heart of an obese patient works much harder resulting in strain and hypertension. Shedding a few pounds helps in lightening the cardiovascular strain. Lose weight to keep a check on your BP levels.
3. Workout Daily
According to leading cardiologists in Florida, at least 30 minutes of daily exercise can lower your BP levels considerably. If you spend hours at your office desk, switching to aerobic exercise can lessen your systolic BP. You should reduce the bottom number by two to three points and the top number by three to five points. People who work out regularly can also cut back on hypertension medicines to a considerable extent. Choose an exercise that you love doing such as running, walking, jogging, cycling or swimming.
4. Avoid Salt
Patients with high BP must keep a tab on their salt intake. The Dietary Guidelines for Americans recommend that hypertension patients must cut back on their salt consumption to stay healthy. Your daily salt intake should be limited to less than 1,500 mg (600 mg of sodium). Avoid processed food items because they have high sodium content. Switch to whole food. When you are buying food packets with nutrition labels, always check how much sodium they include.
5. Reduce Alcohol Consumption
Moderate alcohol consumption is good for heart health, but it should be limited to two drinks daily for men and one per day for women. However, high blood pressure patients must avoid drinking at all cost. Research shows that taking more than two drinks daily can increase the risks of hypertension for both males and females.
6. Switch to Herbal Tea
According to a study by the researchers of Tufts University, participants who had three cups of herbal tea containing hibiscus reduced their systolic BP by seven points over a period of six weeks. The phytochemicals found in hibiscus possibly reduces blood pressure in patients.
Patients can lower their blood pressure by switching to natural therapies. If you hail from Florida, visit a healthcare center in Trinityto battle hypertension and high BP. Avoid over-the-counter medications and switch to a healthy lifestyle.