practice yoga and meditation
. Although you could technically consider yoga
your daily exercise, practicing the deep stretches and slow body movements will help you to clear your mind. Meditating - clearing your mind - while practicing gentle yoga will give double the relaxation effect to ease your stress.
Use guided imagery to imagine a place that makes you feel at peace. Imagine somewhere that you feel happy; focus on the details to fully remove your mind from the present.
Do yoga alone or in a group setting to help you learn new poses. As you advance in your yoga, you will be able to form complex stretches that force you to focus and take your mind off your stress.
Practice deep relaxation by doing progressive muscle relaxation. This is when you work through your body by tensing your muscles, holding the tension for ten seconds, and then releasing it. This will soften and relieve all the muscles in your body.
Exercise more. To help lower your blood pressure, you should incorporate more exercise into your daily routine. You can try both aerobic exercises such as walking, jogging, or swimming and resistance or strength training. The american heart association recommends that for overall cardiovascular health, adults get at least 30 minutes of moderate intensity activity at least 5 days per week for a total of 150 minutes. You can also get at least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes and moderate- to high-intensity muscle-strengthening activity at least 2 days per week.
If you feel that this is more than you can manage, the aha insist that you do as much as you can to start. Any activity is better than no activity. Do your best to get as much exercise as you can. Even if it is going for a short walk, that is better than sitting on the couch.
This can have the added benefit of helping you lose weight. Both a healthy diet and exercise should result in weight loss
, which can lead to significant falls in blood pressure.
Cut down on alcohol: heavy drinkers who want to limit their alcohol intake should slowly lower intake over the course of several weeks. Heavy drinkers who suddenly cut back alcohol intake put themselves at risk to develop severe high blood pressure
and limit caffeine consumption. Use herbal remedies. Although not scientifically verified, there are several herbal remedies which are thought to help hypertension
. As a rule, however, don't substitute these unverified herbal remedies for proven scientific advice. Instead, supplement your diet
with them if they are approved by your healthcare provider.
Try holly leaf extract, which is used as a tea in china and is supposed to help blood vessels enhance circulation and blood flow to the heart.
You can also try hawthorn berry extract, which is supposed to improve the supply of blood to the heart and help to support the metabolism of the heart.
Taking garlic extract is supposed to help prevent heart disease. High blood pressure
and cholesterol are also rumored to be somewhat controlled by garlic.
Hibiscus, which you can get as a supplement or drink in tea, can act like a diuretic and may have actions that mimic medications such as ace inhibitors and hypertension medications. You can also try ginger-cardamom tea, which is used in india to naturally reduce blood pressure.
Drinking coconut water, which contains potassium and magnesium, can help with normal muscle function.
Taking fish oil, which is a concentration of omega-3 fatty acids, may help with fat metabolism and reduce the risk of heart attack
include lots of fruits and seeds in your diet.
All the best.