Contents:
- Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
- Various ways to reduce high blood pressure
- 1. Eat beetroot
- 2. Drink yogurt
- 3. Cook using spices
- 4. Snacking dark chocolate
- 5. Eat fish
- 6. Lift the load
- 7. Join a yoga class
Medical Video: How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
Just reducing the portion of salt food is not effective enough as a way to reduce blood pressure. You still need to make various other changes in your life, from choosing ingredients to the type of physical activity that can be done.
Various ways to reduce high blood pressure
1. Eat beetroot
Beets contain nitrates that can dilate blood vessels and reduce blood pressure, said Christine Rosenbloom, PhD, emerita professor at Georgia State University.
Eating beets or drinking beet juice before exercise can help reduce the amount of oxygen that muscles need to do their job. This means that your body's endurance can increase.
Kitchen Tip: wrap the beets in aluminum foil and bake in the oven at 200 ° C for 40 minutes or until smooth. Slice and season with olive oil and fresh thyme. If you want to try the liquid form, drink about 120ml of beet juice before exercising.
2. Drink yogurt
Not only to facilitate digestion, yogurt can also help reduce high blood pressure. Eating 180 ml of yogurt per day can help you keep blood pressure in a healthy range. Special proteins and good probiotic bacteria in yogurt are responsible for this benefit. To feel the benefits of yogurt more optimally, you can choose greek flavorless yogurt with no more fat content of 2 percent.
Kitchen Tip: Serve greek yogurt without flavor with blueberries. Besides the sweetness of indulging the tongue, blueberries also have the effect of controlling blood pressure.
3. Cook using spices
If you have been accustomed to spice up dishes with salt or MSG, replace them with natural flavorings. Try herbs that have strong flavors such as garlic, pepper, cinnamon, cumin, curry powder, ginger, paprika, and so on.
Kitchen Tip: Add your smoothie with cinnamon. Cinnamon can help control your blood pressure to remain stable.
4. Snacking dark chocolate
choose dark chocolate as your snack choice. Choose at least 60 percent cocoa and limit consumption by approximately 30 grams per day. Dark chocolate contains two times more antioxidant flavonoids than milk chocolate. This content is useful for maintaining heart health and improving blood flow by reducing tension.
Kitchen Tip: stir unsweetened chocolate powder into your oatmeal breakfast.
5. Eat fish
Choose salmon, mackerel, herring, sardines or tuna. These fish have two omega-3 fats. Omega-3 can reduce the effects of inflammation that dilates blood vessels and lowers blood pressure.
Kitchen Tip: eat these fish at least two to three times a week.
6. Lift the load
Too much fat in the abdomen can increase your risk of getting high blood pressure. As a precaution, weight training will benefit you more than you use treadmill. You can burn more than twice the fat by lifting weights rather than just doing cardio. Strength training builds muscle will encourage metabolism, so it's easier to burn fat.
Gym Tip: do not do cardio exercise at all because cardio exercise is still the best way to reduce excess weight.
7. Join a yoga class
Yes, yoga is a way to reduce blood pressure that has proven effective. In just three months of regular exercise you can achieve a better blood pressure target. Yoga can also control your cholesterol level and help you lose weight.
Gym Tip: start with a beginner yoga class if you are worried that your body is not flexible enough to do a variety of harder yoga poses.
