For normal people, blood pressure keeps changing according to the condition that the body is facing. During emotional stress and intense physical activity, blood pressure may rise temporarily. When the heightened condition goes back to normal, the pressure also goes back to normal. However, people who experience constant high blood pressures, in which the systolic value is equal to or higher than 140 mm Hg and the diastolic is equal to or greater than 90 mm Hg, need to consult their doctors as this is due to hypertension. It is estimated that there are 63 million hypertensive people just in America. There are no symptoms of hypertension and people are advised to regularly check their blood pressure with devices that are easily available in market.

Fortunately, people can try to lower their high blood pressure by other means besides medication. Some ways of doing this are given below:

1.    If you are a smoker, then the first thing you need to do is to give up smoking.

2.    Immediately decrease the amount of salt to 4-6 grams per day. In order to add flavour to your food, make use of lemon, rosemary, basil, garlic, onions, parsley and sage.

3.    Take lots of fruits and vegetables as they contain potassium, which is good for protection against this disease.

4.    Eat yogurt and low-fat dairy products because calcium is also very good for hypertensive patients. You need to take at least 1 gram of calcium every day.

5.    If you are overweight, then shed the excess pounds. Those who are of normal weight need to maintain it by exercising.

6.    Reduce your coffee and alcohol intake.

7.    Make sure that you get enough sleep every day.

8.    Physical activity should be an essential part of your routine.

9.    In order to decrease your tension and stress, learn and practice relaxation techniques.

10.    Listening to music for half an hour per day can lower systolic levels by 3 points and diastolic by 4 points, as observed by the American Society of Hypertension.

Besides these easy tips, there are two ingredients that should be a part of every hypertensive’s diet. These are:
1.    Garlic: If you want to lower your systolic pressure by 8.4 points, then using 600-900 mg of garlic will be beneficial for you.

2.    Onions: Onions contain 30-50 mg of quercetin per pound, a substance that helps lower 7 points of systolic pressure and 5 points of diastolic. This has been studied by the Utah University.

3.    Green tea: Hypertension and cholesterol levels can be reduced by green tea extracts.

4.    Fish: One portion of salmon contains about 3 grams of omega 3 fats which are effective in reducing the risk of cardiac arrhythmia and high blood pressure. Researches show that 5-6 grams of omega 3 fats per day can 3.4 points from blood pressure.

5.    Wine: Wine is also effective in reducing blood pressure in an indirect way. Researches have shown that two glasses of wine per day increase the levels of omega 3 fatty acids in the blood.

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