Tips to Lower Your Blood Pressure
As this month is National Heart Month, the following tips can help to lower or maintain a healthy blood pressure. A normal blood pressure reading is 120/80mmhg. High blood pressure is generally defined as having a diastolic pressure over 85mmhg and a systolic over 140mmhg. So read on to learn more about how to lower your blood pressure…
The first change that you can make is to cut down on salt. You should not totally cut out salt from your diet, as the body requires salt for healthy function. Salt contains sodium, which encourages the body to hold onto water, which in turn puts more work on the heart and leads to increased blood pressure.
Fibre is important in your diet, as it helps to flush out the extra LDL (bad) cholesterol. Foods high in fibre are: whole grains, porridge, fruits, vegetables, nuts, seeds and lentils. Foods such as garlic, ginger and broccoli are all known to be beneficial for the heart and help to keep the arteries healthy.
The best way to start exercising is to incorporate walking to your daily schedule. You can start by walking for 15minutes and gradually increase this. This will help you to lose weight and therefore reduce the work load on your heart, which will result in lowering your blood pressure.
Omega 3 essential fatty acids are very important for lowering LDL cholesterol and they have an anti-inflammatory effect in the arteries. You can obtain these essential oils from flax seed or fish oil supplements.
Magnesium helps to relax muscles and research has shown arteries are considerably narrower in people who are deficient in this mineral. A dose of between 400-1000mg a day has been shown to lower blood pressure. Co-enzyme Q10 is a supplement that helps to strengthen the heart and improve its function.
L-Arginine has shown promise in reducing blood pressure. A study published in Alternative Medicine Review has found that in a small trial consisting of 29 patients, the results found that two thirds of the patients had a significant reduction in both diastolic and systolic blood pressure readings. These results are very promising but further larger trials are required. L-Arginine is an amino acid that is found in dark chocolate, nuts and seeds. This amino acid works by producing Nitric Oxide, which improves blood flow in the blood vessels, resulting in lower blood pressure.