Did you know that 67 million Americans have high blood pressure?
Did you know that 77% of those who have a first stroke have high blood pressure?
There are a few simple changes that you can make to lower your risk of both. Start by trying to lower your blood pressure naturally. If yours is creeping up or has reached the "uh-oh" levels, try these drug-free ways to bring it down.
Exercise:
Raise your pulse: lower your BP by taking a walk, by jogging, or by engaging in another aerobic activity. Aim for 30 minutes or more of pulse-raising and respiration-raising exercise on most days.
Strength training using free weights, machines, or resistance bands can lower your BP a few points. Aim for 2-3 times a week ... at a level where you can manage 3 sets of 10 reps.
Adding yoga to your exercise repertoire can help lower your BP. Shoot for 2-3 times a week, and you may strike a few points from your score.
Food:
The mineral Potassium relaxes blood vessels, lowering BP and countering the constricting action of sodium. The ideal amount is 4,700 mg/day, but 750-1,000 mg above your usual intake can lower BP 2-3 points. That's 2 bananas or 1 cup of cooked spinach.
Did you know that 77% of those who have a first stroke have high blood pressure?
There are a few simple changes that you can make to lower your risk of both. Start by trying to lower your blood pressure naturally. If yours is creeping up or has reached the "uh-oh" levels, try these drug-free ways to bring it down.
Exercise:
Raise your pulse: lower your BP by taking a walk, by jogging, or by engaging in another aerobic activity. Aim for 30 minutes or more of pulse-raising and respiration-raising exercise on most days.
Strength training using free weights, machines, or resistance bands can lower your BP a few points. Aim for 2-3 times a week ... at a level where you can manage 3 sets of 10 reps.
Adding yoga to your exercise repertoire can help lower your BP. Shoot for 2-3 times a week, and you may strike a few points from your score.
Food:
The mineral Potassium relaxes blood vessels, lowering BP and countering the constricting action of sodium. The ideal amount is 4,700 mg/day, but 750-1,000 mg above your usual intake can lower BP 2-3 points. That's 2 bananas or 1 cup of cooked spinach.
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