More than a 100M in the US have high blood pressure. According to the America Heart Association, the number if expected to increase in future. Also, close to a half of the adults in the U.S have high blood pressure. If you are looking for ways you can reduce your blood pressure without medication, here is a guide.
Did you know you can reduce your blood pressure by petting your dog? Research has shown stroking a dog for at least 15 minutes reduces your blood pressure by 10%. Due to the good hormones released when you pet your dog, your stress levels are lowered. You can also do this with other pets, such as cats and rabbits, they have the same effects.
Apart from petting your dog, another way to reduce your blood pressure is by exercising. To reduce your blood pressure, you will need to exercise regularly. It is important you do exercises that increases your heart rate and makes you breath heavily, such as aerobics and strength training. Include swimming, cycling, jogging and many more.
To reduce your blood pressure, you will need to eat healthy. Include wholegrains, fruits, and seed in your diets. It is important you have a food diary, where you record what you eat, when you eat and the amount you eat. From this diary, you can be able to see your bad eating habits, so that you can change them. A better diet will lead to weight loss.
If you want to lower your blood pressure, you should consider reducing your alcohol intake. Alcohol causes obesity and stress which leads to high blood pressure. It is advisable you abstain from drinking alcohol, or take 1 drink per day.
Stress is another cause of high blood pressure. The heart rate of a person who is stressed is high. The kind of lifestyle you are living and your anxiety levels can lead to stress. If you want to reduce stress, consider reducing caffeine, exercising and eating healthy. Other measures you can take to reduce stress are, taking walks, listening to music, yoga, meditation, spending time with your loved ones and many more.
To reduce your blood pressure, it is important you stop smoking. Smoking increases your blood pressure which leads to heart diseases. It is advisable you reduce your stress levels and exercise as a way of reducing smoking.
Chiropractic care is another way you can reduce blood pressure. You can find details of this evidence, by reading the study done by Dr George Bakris from the University of Chicago. This study shows, through chiropractic care, your blood pressure can reduce.
By reducing your salt intake, you can reduce your blood pressure. It is important you look for another alternatives that don’t have much sodium as salt. Most processed food contain sodium, so it is advisable you reduce their intake.