13-natural-ways-reduce-blood-pressure

Go for power walks, as it helps your heart to use oxygen efficiently, so it doesn't have to work hard to pump blood.

Breathe right, slow breathing & meditative practices like yoga, tai chi, decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. So try these breathing techniques for five minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

Eat potatoes: Loading up on potassium-rich fruits and vegetables like potato, is an important part of any blood pressure-lowering program, says a Dr.

Cut down on salt: Lower salt intake to 1,500 mg daily, says a research nutritionist.

Indulge in dark chocolate: Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18 percent of patients who ate it everyday saw a considerable decrease in their blood pressure.

Take a supplement: In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg.

Reduce alcohol intake: According to a review of 15 studies, the less you drink, the lower your blood pressure will drop - to a point.

Switch to decaf coffee: A study found that caffeine consumption of 500 mg - roughly three 8-ounce cups of coffee - increased blood pressure by 4 mmhg, and that effect lasted until bedtime.

Drink tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, said researchers from a University - results on par with many prescription medications.

Work (a bit) less: Putting in more than 41 hours per week at the office raises your risk of hypertension by 15 percent, according to a  study of 24,205  residents.

Relax with music: Listening to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly helps lower blood pressure, according to researchers.

Seek help for snoring:  researchers found that many sleep apnea sufferers had high levels of aldosterone, a hormone that can boost blood pressure.

Jump for soy: A study found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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