High blood pressure is a health problem that can be easily prevented. Yet it contributes to a number of deaths because it increases the risk of heart attack and stroke. But if you do not want to take medications, you can try some more pleasant and natural ways to lower blood pressure. Fortunately most people can lower blood pressure without medications. Here are some strategies:

Reduce high blood pressure naturally

Walk regularly

Regular exercise allows the heart to use oxygen more efficiently, so that the heart does not work so hard. Exercise for at least 30 minutes, most days of the week. Over time, increase the speed or extend the length of the walk.

Choose foods rich in potassium

Fruit and vegetables rich in potassium lowers the blood pressure. Every day take 2,000 and 4,000 mg of potassium per day. Eat sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, melons and dried fruits such as plums and raisins.

Beware of hidden salt

Sauces, bread, baked goods, prepared food…these are all sources of salt. Just take 1,500 mg of salt per day. Half a teaspoon of salt is 1,200 mg. If you use more seasoning, salt will not be so necessary.

Drink alcohol – but not too much

Moderate alcohol consumption, which refers to a quarter or half a glass of alcohol per day is good for your health. Studies have shown that this lowers blood pressure better than complete abstinence. Larger amounts of alcohol act badly but moderate consumption is desirable because it protects the heart.

Forget about caffeine and nicotine

Caffeine raises blood pressure by tightening blood vessels and increases the effect of stress. When we are stressed, our bodies pump more blood, which increases blood pressure. Caffeine aggravates this condition. Therefore try to drink coffee decaffeinated. Cigarettes? Forget about them already.

Work less

If you work more than 41 hours a week in the office, the risk of high blood pressure is increased by 15%. Overtime work disrupts a healthy diet and exercise. If you can not work a little less, at least reduce the damage. Remind yourself by setting an alarm that it’s time to eat something nutritious, or at least stretch your legs. Or maybe you can work less?

Relax with music

Right tunes could help in reducing blood pressure. In one study at the Italian university in Florence, people who had high blood pressure were requested to listen soothing classical music, Celtic music and Indian melodies for at least 30 minutes every day. At the same time they should breathe deeper and calmer. After seven days, the systolic pressure decreased by 3.2, and after a month of 4.4 units.

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