Jump for Soy
Individuals who ingest the highest amounts of soy protein in a day appear to see a significant lowering of their systolic blood pressure.
Relax with Music
Blood pressure a bit too high? Spending half an hour a day listening to music and breathing slowly may help.
Pick Potatoes
Just a couple of servings of potato a day can reduce blood pressure in obese or overweight people with high blood pressure, according to new research presented at a conference in Denver, Colorado, USA.
Take up Tea
People with high blood pressure (hypertension) can lower their blood pressure by drinking a tea made from a standardized extract of hibiscus flower every day, according to a study published in Phytomedicine.
Switch to Decaf Coffee
Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. "When you're under stress, your heart starts pumping a lot more blood, boosting blood pressure," he says. "And caffeine exaggerates that effect." If you drink a lot of joe, pour more decaf to protect your ticker.
Drink (a little) Alcohol
According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston's Brigham and Women's Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day.
Indulge in Dark Chocolate
Eating a little dark chocolate each day may be good for the heart, but only if you grab your running shoes in one hand and an apple in the other. New research found that people who ate dark chocolate or cocoa for short periods of time saw a slight drop in blood pressure. But there is a caveat: If you eat these treats, you need to make sure you're doing all of the right things to stay healthy, such as exercising, eating right.
Be Salt Smart
One of the quickest ways to lower your blood pressure (especially if you have high blood pressure) is to eat less salt. Salt raises your blood pressure. The more salt you eat, the higher your blood pressure will be. Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure.
Go for Power Walks
A daily 30-minute brisk walk for two months can lower blood pressure by five to seven points, especially in people with mildly elevated BP," says Barry A. Franklin, PhD, director of cardiac rehabilitation and exercise laboratories at William Beaumont Hospital in Royal Oak, Michigan.
Work (a bit) Less
Too much work may be hazardous to your health. Karoshi is the japanese word for "death from overwork." A new study shows from a group of 24,305 California workers, those who worked 51 hours or more each week had 29% higher chance of high blood pressure than those that worked 39 hours or less. Those working 40 hours had a 14% higher chance than the 39 or less group. The study also found the results are more common for clerical and unskilled work than for professional workers.
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