Effective ways to lower blood pressure naturally (and more if it's hot)

According to the Centers for Disease Control and Prevention (CDC), approximately 70% of all patients who experience their first heart attack have high blood pressure (or hypertension). A report published in 2016 by the National Institute of Statistics (INE), which talked about the causes of death in our country in 2014, the cardiovascular disease He continued to lead as the first cause of death. We know the theories, we must adopt a habit of healthy life.

But sometimes, even so, hypertension seems to be the Achilles heel of many people. It is a serious concern, of course, because it is a risk factor when it comes to heart disease. The magazine 'Best Life' has listed a series of very easy ways to carry out to control it high, and all in a natural way.

Eat dark chocolate

The sweetest way A 2011 Harvard study discovered that eating a small portion of this food every day (we emphasize the small, eye), can successfully reduce blood pressure in people with hypertension.

Generally, we take too much sodium, which causes a greater blood flow and, therefore, an increase in blood pressure

But one should not exaggerate. Although it has its benefits, Cardiologist Robert Greenfield of the Vascular Institute of California warns "It is true that dark chocolate has natural antioxidants, but you should not rely on this product that is full of fats and carbohydrates."

Eat (more) nuts

If you struggle with high blood pressure and want to avoid medications, It would be useful to eat nuts, this is at least assured by a study published this year published in the 'Journal of American Heart Association'. The experts or are sure if it is due to the content of fatty acids that these nuts have or other nutrients, but the important thing is that they work, right?

Cranberries and watermelon

Now that the summer has arrived the supply of fruit is much more varied. In the case of blueberries, the researchers hypothesize that a large part of their benefits are due to anthocyanins (They are the ones that give the fruit its dark tone).

But if you're not a fan of these berries, you're in luck, because you can increase your daily watermelon intake. And there is no one who does not like watermelon. A 2014 study in the 'American Journal of Hypertension' found that over the course of 12 weeks,as overweight people who received two types of cucurbitaceae extract observed large improvements in their blood pressure.

The longed siesta

According to a 2019 study published in the Journal of American College of Cardiology, the people who took a nap at noon they observed a significant reduction in both their systolic as in diastolic blood pressure. Of course, do not let go of your hands and you wake up without remembering in what year you were born. The ideal is half an hour.

Controls sodium

According to the American Heart Association, the excess of sodium in the bloodstream causes a greater blood flow and, therefore, an increase in blood pressure. Luckily, there are many foods with low sodium content: lentils, potatoes, asparagus, onions, green beans, lettuce, tomatoes, almonds …

Get up from your desk

You are watching the computer all day, so much so that five hours pass and you are surprised to see that you have been sitting all that time. It is true that you should go to the gym to lead a healthy lifestyle, but if you do not have time, at least get up often. A study with a sample of 20 people revealed that those who struggled during the day to get up and move around reduced their hypertension.

Eat less

It is likely that, no matter how much you eat healthy, you consume more sodium than you think. A 2017 study published in the magazine 'Appetite' concluded that the adult average consumed 1,292 mg of sodium during each meal that he ate in a restaurant, which is not very favorable for your arteries As we have already seen, it might be a good idea to start cooking at home. And, if you can, spice up your dishes with chilli or hot sauce, the hotter the benefits for blood pressure.

Listen to relaxing music

And go to yoga, by the way. Apparently, according to the latest research, listen to 'Slipknot' At all hours it may not be the best for your heart. A study by the American Heart Association conducted in 2008 indicated that when you listen 12 minutes of relaxing music three times a week for approximately four months, you reduce your systolic blood pressure. So give it to Chopin.