Two fundamental devices are the ‘exercise and a change in’ ​​power.
And even if your doctor has prescribed a drug to lower blood pressure, these changes in lifestyle are essential.
  • Weight reduction if overweight or obesity 
  • Restriction of alcohol consumption
  • Limiting smoking to stop smoking or better. The substances contained in tobacco smoke contribute to harden the arteries, causing damage to blood vessels, while the nicotine in cigarettes causes blood vessels to narrow
  • Limit your intake of coffee
  • It ‘an appropriate restriction of sodium (salt) in 4 / 6 grams per day, achieved by not adding salt in cooking and flavored with garlic, onion, sage, parsley, basil, rosemary, lemon, and avoid processed foods’ use of extracts or nuts
  • There should be a good supply of calcium (1 gram per day), consuming milk or yogurt and / or low fat dairy
  • There should be a good supply of potassium (100 mEq / day), increasing consumption of fresh fruits and vegetables (even frozen). Usually the higher the levels of potassium in the urine and lower the pressure
  • Make a ‘moderate physical activity (walking, cycling, swimming)
  • Practicing any relaxation techniques
  • Ensuring a sufficient number of hours of sleep
  • Consistently follow the medication prescribed by your doctor
  • Regularly check your blood pressure and maintain close contact with your doctor
  • Try a little ‘peace of mind do: interacting with animals, be it a walk with the dog, petting a cat or just observe a tank with fish, leading to a fall in blood pressure
  • Fun hobbies like gardening, or playing a musical instrument eg. embroidery, have beneficial effects
  • Do not go around by car when there is too much traffic on the street is well known that driving in heavy traffic causes fatigue and increases the level of stress
In Australia have discovered that a sprinkling of ‘ garlic (600-900 mg) can help lower blood pressure by 8.4 points systolic pressure (the maximum) and 7.3 points diastolic (lowest).
Some experts recommend eating a clove of raw garlic per day.
Others suggest a dose of dried garlic equivalent to about 4 g of fresh garlic per day.
Also abound with the onions, thanks to their content of quercetin (30/50 mg per pound), for experts from the University of Utah (USA), helps to lower the maximum of 7 points and 5 the least.
The omega-3 fats are contrasting blood pressure and reduce the risk of cardiac arrhythmia. According to research reported in the journal Circulation enough 5.6 grams per day of these fats to lower pressure levels of 3.4 points (in a piece of salmon there are contained about 3 grams).
Omega-3 inhibit the body’s production of substances such as prostaglandins that narrow arteries.
You can also take a tablespoon of flaxseed oil per day, dissolved in juice or added to salad dressing.
In addition, the wine can increase levels of omega-3: University of Campobasso have found that two glasses a day, the concentration of omega-3 increases.
According to research presented at the meeting in New Orleans of the American Society of Hypertension, just half an hour of music a day lowered by 3 points, the pressure of systolic and diastolic blood pressure 4: there are kinds advice, just listen to the music you love, the authors explain.
According to a study published in Nutrition, extracts of green tea reduces the maximum of 5 points and 4 the least and also lowers cholesterol levels.
It seems to be useful to take Magnesium : This mineral helps relax the smooth muscle tissue located. The recommended doses for lowering blood pressure are 400 mg of magnesium and 1,000 mg of calcium daily.
It seems to work by interfering with the angiotensin converting enzyme (ACE), which narrows blood vessels.
This enzyme is targeted by ACE inhibitors, drugs that reduce blood pressure.
In principle, a controlled diet, sporting three sessions a week, two glasses of wine a day, low-stress and zero cigarettes, this is the formula that saves us from hypertension.

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