How to Naturally Reduce High Blood Pressure

One way to treat high blood pressure is through medication prescribed by a doctor. Unfortunately, this is not an option for many candidates, and for most, medication is only prescribed as a last resort. The good news is that high blood pressure can naturally be reduced by simply changing one's lifestyle to include more exercise and a healthier diet. To reduce one's risk of falling victim to this potentially fatal disease, one must first understand what activities affect their blood pressure. Follow these steps to understand how your habits impact your blood pressure and how you can take action to improve your test results

Exercise Regularly
Step1
Aim for 30 minutes of physical activity each day. Start simple and take a 15-minute walk around your neighborhood once in the morning and again at night. You can adjust your goals each week based on your success.

Step2
Cross-train by introducing new physical activities such as sports or weight lifting into your routine. You'll avoid overworking certain muscle groups while preventing boredom by taking on new challenges.

Step3
Join a health club. The motivational atmosphere is addictive and facilitates a sense of well-being.

Step4P
lay outdoors like you did when you were young. Play golf, go dancing, swim or even do yard work. If you are older or your mobility is limited, try table tennis or gardening. Activities that stimulate the brain as well as the body are twice as effective at raising adrenaline and heart rate levels.

Step5
Prevent injury by gradually building up your intensity. During cardio exercise, strive to perform at a pace that raises your target heart rate to between 60 to 70 percent of your maximum heart rate.

Improve Your Diet
Step1
Follow a healthy eating plan that emphasizes fruits, vegetables and low-fat dairy foods.

Step2
Favor poultry, lean meats and fish over foods high in fat and cholesterol.

Step3
Choose and prepare foods that naturally have less salt and sodium.

Step4
Drink alcohol in moderation.

Step5
Quit smoking or chewing tobacco.

Monitor Your Progress
Step1
Maintain a food and exercise log to track your progress.

Step2
Weigh yourself regularly and check your body mass index (BMI).

Step3
Keep a diary of your blood pressure test results. You can have your blood pressure checked at your doctor's office, the neighborhood clinic, health fairs and in many large retail stores.

Step4
Reduce risk naturally by losing about 1/2 to 1 pound each week.

Step5
Eat smaller portions.

**p/s:- aku nak kecikkan badanla. susah nak cari baju la ni.. huhuhu