FOOD TO REDUCE BLOOD PRESSURE

It is already known that reducing salt intake may help you to prevent high blood pressure as the risk of hearth disease and stroke. Nowadays, new research shows that more important thing to do is changing some habit of your diet. These are some suggestions from some experts.

Consume Dark Chocolate

          You are suggested consuming a small piece of chocolate every day containing 70 % cocoa every day that can reduce blood pressure in 4, 5 months, as stated in Journal of American Medical Association.

          According to Dr. Ann Kulze, MD in the book Dr. Ann’s 10 Step- Diet, anti-oxidant contained in cocoa may increase the production of nitric oxide to relax blood vessels.

Chinese Drink – Green Tea or Oolong Tea

          Some kinds of Chinese drink as green tea and oolong tea contain a lot of strong anti oxidant which is able to widen blood vessel, to repair blood circulation, and to reduce blood pressure. Besides, new study shows that drinking green tea every day can reduce 46 % risk of high blood pressure.

Reduce Milk Product

          Consume three portions of milk product as milk, yogurt, and low fat cheese is able to reduce 11 % risk blood pressure. this advantage is derived from high amount of calcium and vitamin D in milk product.

Consume Potato containing Potassium

          A grilled potato gives 1.081 mg essential mineral to reduce blood pressure. in order to get maximum result, you can get 4.700 mg potato. Other food you may have is banana, tomato, tuna, spinach, milk, and orange.

Consume Healthier Burger

          According to some researchers in Harvard, turkey burger contains lower unsaturated fat that can increase blood pressure than beef burger. Besides, other study shows that women who consume one portion of red meat every day have higher possibility to get hypertension. In contrary, turkey prevents blood pressure.

Avoid Soda

           Women drinking at least 4 cans of sweet cola every day may have 44 % higher risk of hypertension because soda mostly contains more than 75 mg sodium per portion.

Get More Water

          Drink much mineral water will help you to decrease blood pressure and release it through urine.

Other Tips to Reduce Blood Pressure

1. Doing House Chores

          Research shows that doing house chores is able to increase the production of nitric oxide, kind of substance keeping blood vessel open and reduce systolic pressure up to 13 points.

2. Sleep At Least 7 Hours at Night

          People getting sleep less than 5 hours at night may have twice more risk of hypertension than other sleeping 7-8 hours at night.

3. Do Brain Exercise

          A study in University of Nevada finds that people who try to relax never system by slowing respiration system with biofeedback may reduce blood pressure up to 10 points.