To lowering the blood pressure, the exercise is the best option, neither expenditure nor any special training. The person having hypertension problem, he must make exercise as his habit. We can make our heart stronger by regular exercise, because exercise is more effective for blood pumping to the heart and also to lower the blood pressure in the arteries. We can continue the exercise various ways, such as walking, jogging, running in door or out door.
Walking daily about two hours, is sufficient, but in case of vigorous exercise, it needs less time than walking. Both ways are effective for lowering the blood pressure and save from hear diseases. At least daily exercise minimum 30 minutes daily, is compulsory to lowering the blood pressure.
Reduction of sodium (salt) intake
Some people are sensitive to salt, and by taking extra salt their BP becomes high. people who are not sensitive, but due to taking extra salt they can suffer from blood pressure problem. To avoid from increasing the blood pressure, it is necessary to reduce salt intake. Specially the persons with high blood pressure must reduce sodium intake. Is it a confirm that every person taking salt extra, may can suffer from hypertension, it is not clear. A lot of person, take extra quantity of salt and they are not hypertension patient. There are patients with high blood pressure Which are sensitive to salt. The persons having high blood pressure, they must reduce salt intake in their meals and foods. Instead of salt they must use other alternatives, such as salty herbs and spices.
Now a days sodium free salt is available in the market, the people having high blood pressure must take the sodium free salt. In case of overweight, while also having blood pressure problem, they must focus on loosing the extra weight. To get rid from hypertension it is necessary to loss extra weight. First look at the weight chart and then keep your body weight according it. It is observed that people having overweight may can suffer from hypertension, these person can low their BP by reducing their extra body weight. Losing weight will facilitate your blood vessels do an improved job of increasing and acquiring, creating it easier for the ventricle of the center to pump blood. In case of overweight, the fat builds up in the arteries and blood vessels unable to do their job properly. Reducing extra weight help the blood vessels to perform their job well. By this way, not only the vessels are safe from fat building, but also easy for heart to pumping blood to the body.
Eat calcium-rich foods
Calcium is a important tissue for human health, it plays vital role to maintain the general health and blood pressure. Due to lack of calcium range in the body can develops the high blood pressure problem. It is observed that people, who Suffer from calcium deficiency, often can suffer from hypertension. People with hypertension, whenever go to the physician, for further advice, he mostly prescribes the calcium base drug. Through many experiences, it is approved that eating fruits and vegetables, rich in calcium can lower the blood pressure. For the adult persons, calcium 1000 mg is needed per day and in the case of old age persons 1200 mg is recommended.
List of calcium rich foods
- Soy milk
- Chia seeds
- Dried figs
- Sunflower seeds
- White beans
- Broccoli rabe
- Sweet potatoes
- Sesame seeds
- and orange juice
It is fact, that there is great relation between calcium and blood pressure. We have to eat to control blood pressure some foods from above list.