Beat hypertension and lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful:
9. Take some CoQ10
Taking 100 mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to several months
8. Drink (a little) alcohol
Yes, you heard us correctly. 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.
One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits to achieve the goal of low blood pressure. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease.
7. Take a Breath
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night for low blood pressure. Inhale deeply and expand your belly. Exhale and release all of your tension. (Try these stress-busting yoga poses to relieve tension.)
6. Get some dark chocolate in your life
Dark chocolate varieties contain flavanols that make blood vessels more elastic and increase the chances of low blood pressure. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have half an ounce daily, and make sure it contains at least 70% cocoa.
5. Gargle with garlic
600 to 900 mg a day of a standardized garlic extract can improve heart and blood vessel health, and also has a mild blood pressure–lowering effect