The Blood Pressure Solution! Explanation
The Blood Pressure Solution
If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
If left uncontrolled, it raises your risk of heart disease and stroke. But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Natural Ways To Lower Blood Pressure
1. Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure. Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods. For this reason, many public health efforts are aimed at lowering salt in the food industry
In many studies, salt has been linked to high blood pressure and heart events, like stroke. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear. One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.
3. Lose weight if you’re overweight
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.
A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.
4. Pump some iron
“Add some weight lifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weight lifting is an often-overlooked part of an exercise plan for most women,” says Fisher.
5. Relieve stress with daily meditation or deep breathing sessions
Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you’re looking to lower your blood pressure.
6. Eat a healthy diet
- Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
- Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
- Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
7. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But that protective effect is lost if you drink too much alcohol. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
The Blood Pressure Solution Book
Jessica Robbins is a best-selling author from San Francisco, California. Some of her books like “Oil Pulling Therapy” and “Essential Oils & Aromatherapy” have topped the Amazon bestseller charts as soon as they were launched. She believes that natural home remedies have the cure for most of the lifestyle-related diseases and ailments.
A therapeutic dietitian by profession, Jessica has been researching on the healing properties of food for more than two decades. Her search for herbal remedies has taken her to places like India and China where she got the opportunity to discover the traditional ways to heal illness without modern medications. Jessica is passionate about sharing her knowledge through her books. She lives with her husband Gary and her dog Sasha and enjoys spending the weekends with her grand children.
The Blood Pressure Solution By Dr Marlene Merritt
The Blood Pressure Solution Book by Dr. Marlene Merritt is a 100% natural way of reducing your blood pressure, without the nasty side effects associated with many blood pressure medications, and without giving up the foods you love. All of this is accomplished by focusing on 19 “master ingredients,” such as olive oil, beetroot juice, and traditional Chinese tea, which can supply your body with what it needs to “restore balance to your health.” But why is this necessary in the first place?
According to Dr. Merritt, the plague of high blood pressure can be attributed to our “modern toxic environment,” which entails the high-sodium, high-sugar foods we eat, the polluted air we breathe, and the chronic stress we regularly experience.