A couple of recent studies showed that patients with hypertension – high blood pressure – may be able to treat themselves even better than their doctors do. One study from JAMA – the Journal of the American Medical Association – revealed that elderly British patients who kept track of their own blood pressure at home had better adjustments to their medication than those who only went to the doctor for monitoring. As long as the self-adjustments were within a safe range as prescribed by the doctor, these patients did much better than those who only went to the doctor periodically for adjustments.
Another article published in the American Heart Association journal “Hypertension” recommended home blood-pressure monitoring kits. When people use these kits at home, is saves insurance companies money by avoiding unnecessary treatments and results in fewer heart attacks.
In addition, a major international study encourages patients to consume more foods rich in potassium along with cutting back on salt lowers blood pressure. Heart patients are often low in magnesium as well. (The importance of this mineral is such that it is often included in supplements that enhance performance in the gym and in the bedroom. The popular testosterone-enhancing formula testx core includes magnesium along with zinc and boron.)
Here are eight ways to lower blood pressure naturally.
Drink Hibiscus Tea
A study at Tufts University revealed that patients between the ages of 30 and 70 significantly reduced their blood pressure by drinking three cups of hibiscus tea daily. The tea was most effective in the people with the highest blood pressures, lowering the top number by 13 points.
Avoid salt
Avoiding salt is a long-proven recommendation for effectively lowing your blood pressure. One of the most difficult areas is eating out. Fortunately, the Center for Science in the Public Interest surveyed over a hundred meals from popular restaurants and found that Red Lobster, KFC, Jack in the Box, and Olive Garden added the most salt while Subway, MacDonald’s and Burger King had low-salt alternatives.
Yogurt
The probiotics in yogurt and other fermented foods aid in lowering blood pressure, but only yogurt is reliably low in sodium. Be sure it contains live and active cultures. Greek yogurt is high in protein, too.
Frequent Exercise
According to a 2012 study from Arizona State University, three ten-minute walks each day lowered blood pressure better than on half-hour walk.
Potassium and Magnesium
Naturally occurring whole foods like fruits and vegetables contain plenty of potassium and magnesium to keep your heart healthy and blood pressure low. Just go easy on the table salt.
Chocolate
Who would have thought that just one square of dark chocolate (50 to 70 percent cacao) a day would lower blood pressure? But it does, according to a recent study from the Harvard Medical School.
Decaf
Regular coffee can spike your blood pressure by ten points or more and keep it high for two to three hours. Switching to decaf will have a noticeable effect and possibly save your life.
