WAYS TO LOWER BLOOD PRESSURE
Hypertension ( or high blood pressure ) is one of the biggest health concerns facing South Africans . It is a risk factor for heart disease , strokes , aneurysms , renal failure , metabolic syndrome and eye problems . Try these tips to lower your blood pressure naturally and keep hypertension at bay .
Get moving Exercise helps the heart use oxygen more efficiently , so it doesn ’ t have to work as hard to pump blood . Try to get a vigorous cardio workout of around 30 minutes , most days of the week .
Take a breather Slow breathing and meditative practices such as yoga and tai chi decrease stress hormones , which help lower blood pressure . Try inhaling and exhaling deeply for five minutes every day to keep stress at bay .
Increase your potassium intake Potassium-rich fruits and vegetables help lower blood pressure . Top sources of potassium include sweet potatoes , tomatoes , orange juice , potatoes , bananas , kidney beans , peas and dried fruits .
Soak up some sun Low levels of Vitamin D can contribute to high blood pressure . Try sitting in some sunshine for a few minutes each day to ensure you ’ re getting enough of the ‘ sunlight vitamin ’.
Turn up the music Listening to soothing music can help to lower your blood pressure . Try listening to classical , Celtic , or Indian music , for 30 minutes daily , while breathing slowly .
Get a pet To lower your risk of heart attack and stroke , it ’ s a good idea to get a pet ( preferably adopt one ). Numerous studies show that playing with or petting an animal can increase levels of the stress-reducing hormone - oxytocin - and decrease production of the stress hormone , cortisol .
Cut down on salt A diet high in sodium ( salt ) can contribute to higher blood pressure . Try flavouring your food with herbs and spices instead . Be wary of processed foods such as ready-made sauces and canned soups which tend to be high in sodium .
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Bonitas Member Magazine Issue 2 | 2022