For reference, 8 ounces of drip coffee contain 100 to 125 mg the same amount of tea, 50 mg an equal quantity of cola, about 40 mg. Some studies have shown no effect, but one from Duke University Medical Center 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. Quicklist: 8category: Natural Ways To Lower Your Blood Pressuretitle: Switch to Decaf Coffeeurl: text: Scientists have long debated the effects of caffeine on blood pressure. If you are going to drink, drink moderately." "But moderate alcohol is protective of the heart. "High levels of alcohol are clearly detrimental," says Obarzanek. Other studies have also found that moderate drinking-up to one drink a day for a woman, two for a man-can lower risks of heart disease. One "drink" is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. Quicklist: 7category: Natural Ways To Lower Your Blood Pressuretitle: Drink (a Little) Alcoholurl: text: According to a review of 15 studies, the less you drink, the lower your blood pressure will drop-to a point. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day. The antioxidant, required for energy production, dilates blood vessels. Quicklist: 6category: Natural Ways To Lower Your Blood Pressuretitle: Take a Supplementurl: text: In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. Have 1/2 ounce daily (make sure it contains at least 70 percent cocoa).ĭelicious Ways To Lower Your Blood Pressure In one study, 18% of patients who ate it every day saw blood pressure decrease.
Quicklist: 5category: Natural Ways To Lower Your Blood Pressuretitle: Indulge in Dark Chocolateurl: text: Dark chocolate varieties contain flavanols that make blood vessels more elastic. Season foods with spices, herbs, lemon, and salt-free seasoning blends. That's where most of the sodium in your diet comes from, she says. Watch for sodium in processed foods, Obarzanek warns. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. How far? To 1,500 mg daily, about half the average American intake, she says. But because there's no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. Quicklist: 4category: Natural Ways To Lower Your Blood Pressuretitle: Be Salt Smarturl: text: Certain groups of people-the elderly, African Americans, and those with a family history of high blood pressure-are more likely than others to have blood pressure that's particularly salt (or sodium) sensitive. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Quicklist: 3category: Natural Ways To Lower Your Blood Pressuretitle: Pick Potatoesurl: text: Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Try 5 minutes in the morning and at night. Quicklist: 2category: Natural Ways To Lower Your Blood Pressuretitle: Breathe Deeplyurl: text: Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try increasing speed or distance to give your heart a better workout. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Exercise helps the heart use oxygen more efficiently, so it doesn't work as hard to pump blood. Quicklist: 1category: Natural Ways To Lower Your Blood Pressuretitle: Go for Power Walksurl: text: Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Top 10 Natural Alternatives to Prescribed Drugs
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