How to lower blood pressure drug-free

Exercise and Seermust™can lower your blood pressure

Medications designed to treat hypertension do not relieve the underlying causes, and are not always effective at lowering blood pressure. Over 50 percent of patients find that medication alone does not control their hypertension.
The good news is that lifestyle changes can help over 85 percent of those suffering from hypertension. Develop an exercise plan with the help of your doctor that incorporates aerobic exercise and strength training. Start slowly and aim to exercise consistently at least five days per week.  Reduce stress through yoga, meditation or prayer.
Dr. Mercola advises cutting out foods that are rapidly converted to sugar, such as pasta, bread, potatoes, rice and cereal. In addition, he recommends cutting out foods that are high in fructose, including fruit like mangoes, raisins and grapes.
Physician and author Matilda Parente, MD, recommends the following foods as part of an overall healthy lifestyle to reduce hypertension or prevent it.
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Ginger Root:

Ginger acts to stimulate blood circulation and relax the muscles surrounding blood vessels. In the process it helps in lowering blood pressure. It has other benefits as well like improved flow of blood to the skin. A pinch of ginger in your meals should help to regulate your blood pressure. However, expectant mothers should check the quantity required with the doctor.

 

 

Garlic:

This herb is commonly used in Chinese and Indian cuisine. When you include raw garlic in your diet for 4-5 weeks, blood pressure drops. It is a well known blood thinner and has many other health benefits. Read more






 


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Rosemary and Cinnamon:

Rosemary is an aromatic herb which can help you lower blood
pressure.
Sprinkle a little rosemary leaves on your meals each day and the blood pressure will reduce with time. Although Cinnamon is used widely in India as spice, the herb is a powerful antioxidant and lowers blood pressure.


Kale, collards and other leafy greens: These plants are easy to grow in your own yard and are high in fiber and vitamin A, and low in sugars. Recent research suggests that inorganic nitrates, found in these plants, may relax the blood vessels, allowing blood to flow more freely. Plant leafy greens in early spring, as soon as the soil is soft.
Green peas: Green peas also contain plenty of fiber and vitamins. Plant them early in the spring since peas tend to wither and dwindle when temperatures rise.

Tomatoes: The chemical lycopene, responsible for tomato’s bright color, is also a powerful antioxidant. Buy disease-free tomato plants and wait until after the last frost to plant them.

Sweet potatoes: Sweet potatoes contain fiber, vitamin A and antioxidants, as well. Sweet potatoes need warm temperatures and a long growing season to mature.

Winter squash: Also high in fiber, beta carotene and vitamin A, winter squash need plenty of room, fertile soil and a long growing season.

Berries: Dr. Parente says a recent study found that eating a cup of blueberries or strawberries weekly may prevent high blood pressure. Strawberries grow well in full sun and moist, rich soil. Blueberries, on the other hand, have very specific growing needs. Unless your soil is very acidic (4.5 to 5.5) you’re probably better off buying fresh or frozen berries.

Apricots: Apricots are a good source of fiber and potassium, which has been shown to reduce or prevent high blood pressure. Apricots thrive in climates with warm summers and mild winters. Avoid dried apricots, since they contain more sugar.

Bananas: Also high in potassium, bananas help remove excess sodium from the body, says Dr. Parente.

Cantaloupe: High in potassium and beta carotene, cantaloupe is refreshing alone, in fruit salads or blended in smoothies. Grow it in full sun in moist, rich soil.

Incorporating Seermust™ into your diet may do more than just reduce your blood pressure. Seermust™ are low in calories, aiding in weight loss, and you’ll probably have more energy, as well.

How much exercise do you need?

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.
Any physical activity that increases your heart and breathing rates is considered aerobic exercise, including:

• Household chores, such as mowing the lawn, raking leaves or scrubbing the floor
• Active sports, such as basketball or tennis
• Climbing stairs
• Walking
• Jogging
• Bicycling
• Swimming

Aim for at least 30 minutes of aerobic activity most days of the week. If you can't set aside that much time at once, remember that shorter bursts of activity count, too. You can break up your workout into three 10-minute sessions of aerobic exercise and get the same benefit as one 30-minute session.


To be Continue...

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