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Friday, 7 March 2014

16 ways to reduce the blood pressure without medication

Very high blood pressure often accompanies diabetes. Approximately two out of three cases in adults with diabetes and hypertension is also present (high blood pressure). Both conditions increase the risk of heart attack, stroke and diseases of the eye and kidney.
blood pressure

Just as the level of blood sugar, blood pressure can fluctuate throughout the day. Normal levels are 120/80 mm Hg. Art. or less, but a slight deviation from this norm is not a cause for concern. Hypertension - this pressure increase above the level of 140/90 in two or more consecutive measurements.

Since people with diabetes have heart disease risk of the above, the criteria for assessing the blood pressure should be lower than for most people. In diabetes, it is recommended to maintain blood pressure is above 130/80.

If you have high blood (blood) pressure before prescribing medications your doctor may recommend lifestyle changes. Below are a few ways to lower your blood pressure, which you can use whatever you have hypertension or not.

1.Reduce salt intake
If people consume no more than 1.5 g of sodium per day (about 3-4 grams of salt) could be prevented millions of cases of high blood pressure per year.

2.Remove stress
Numerous studies confirm that a decrease in stress levels lowers blood pressure. In one of them, the relaxing music listening for 30 minutes daily can help reduce blood pressure.

3.Do not Consume more alcohol
consumption Experts recommend no more than one drink per day for women and no more than two servings per day for men. In fact, studies show that when people begin to consume fewer alcoholic beverages, blood pressure decreases. If you drink alcohol and are at risk of high blood pressure, consult your doctor.

4.Consume Potassium Rich Diet
According to the American Dietetic recommendations, adults should consume at least 4700 milligrams (mg) of potassium and no more than 2300 mg of sodium per day. Nevertheless, most of us are fed exactly the opposite - we consume twice as much sodium as potassium. Eating foods rich in potassium can help lower blood pressure. Hypoglycemic good sources of potassium are soybeans, canned beans, tomato sauce, tomato paste, beet greens, spinach, halibut, lima beans and lentils.

5.Consume plenty of magnesium Rich Diet
Eating foods rich in magnesium, a beneficial effect on blood pressure control. As a result of recent studies found an inverse relationship between a diet rich in magnesium, and blood pressure. Moreover, studies have linked consumption of magnesium with a reduced risk of stroke and pre-eclampsia (hypertension developing during pregnancy). Good sources of magnesium are bran, brown rice, almonds, hazelnuts, lima beans, spinach and milk.

6.Do not forget the milk 
products are rich in calcium, such as milk and other dairy products, have proven effective in lowering blood pressure. Recommended daily allowance of calcium is 1000 - 1200 mg, which corresponds to two to three glasses of milk 250 ml. Other good sources of calcium include yogurt, cheese, tofu, Chinese cabbage, broccoli, spinach and kale.

7.Eat potatoes 
Although a little. Potatoes not only rich in potassium, but also contains a component which lowers blood pressure, called cocoamine. This material was previously known only in Chinese traditional medicine. If potatoes are too greatly increases the amount of carbohydrates in your diet, try to replace it with tomatoes. They also contain cocoamine, but at a lower concentration.

8.Use stevia as a sweetener
one-year double-blind study showed that the sweetener can reduce blood pressure. Stevia contains no carbohydrates, no calories and does not affect the blood sugar level. Although many people like her sweet taste, some people find it bitter, especially in large doses. Try different brands of stevia.

9.A snack celery
In a study in 1992, according to the article, "New York Times", it was found that the component contained in celery, relaxes the smooth muscles of blood vessels, thus lowering blood pressure. In animal studies, it was shown that the four equivalent celery stalks per day (for a person) may lower blood pressure by 12 - 14 percent.

10.More fish
Fish inhabiting the cold waters, such as salmon, tuna, herring, mackerel and halibut, rich in omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which help to reduce blood pressure. If you do not like fish, try eggs enriched in omega-3 fatty acids, margarine, olive and flaxseed oil, or talk to your doctor about taking the capsules with fish oil.

11.Eat walnuts
They are rich in omega-3 fatty acid ALA (alpha-linolenic acid), which helps to lower blood pressure. You can get ALA from flax seeds and tofu or flax, walnut, soybean and canola oils.

12.More spice
use spices not only enhances the taste of food with low salt content. It is known that fennel, oregano, black pepper, basil and tarragon lower blood pressure. Iranian researchers found that blood pressure is also reduced by eating the bittersweet herb saffron.

13.Clove of garlic every day
review of studies published over the past 50 years has shown that garlic supplements reduce blood pressure as effectively as the widely used medicines. Enough to consume about 3,6-5,4 mg of allicin, the active ingredient of garlic, to see results. In one fresh clove contains from 5 to 9 mg of allicin.

14.Lean on spinach
Foods rich in folic acid, such as spinach, are associated with lower risk of developing hypertension. A study in 2005 showed that women who consumed at least 1,000 micrograms (mcg) of folic acid a day thanks to a diet or supplements had a lower risk of developing hypertension compared with those who consumed 200 micrograms per day. Other sources of folic acid include green leafy vegetables, beans and asparagus.

15.Communicate more
University of Chicago researchers found that people who have a small circle of friends, are more prone to high blood pressure. In fact, the pressures are "lonely" people on average 30 points higher than that of other people.

16. Dark chocolate
Allow yourself a small piece of dark chocolate a day. Various studies show that it is good for the heart and lowers blood pressure. Not to mention how it affects your mood!

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