Dr. Jun Reyes PT
Recommendation on how to lower your blood pressure naturally.
Healthy blood pressure reduces your risk of stroke, heart failure and kidney disease.
1. Exercise regularly. Exercise is powerful medicine. Walking briskly for 30 minutes to 45 minutes, five or six days a week, can lower your blood pressure up to 10 points. We recommend combining an aerobic activity that you enjoy - such as walking, swimming, running or biking - with some type of resistance exercise, such as lifting light weights.
During aerobic exercise, work hard enough to break into a sweat, but not so hard that you become out of breath or unable to converse. If you are just getting in shape, start with 20 minutes of aerobic activity, three times a week. Gradually build to 60 minutes daily. Talk with your physician for advice specific to your needs.
For strength training, use light weights and do multiple repetitions. Your muscles should tire after 10 to 15 reps.
Physical activity yields a two-fer benefit for your blood pressure: Exercise is great for arterial health, and it builds muscle and burns stored fat to keep you at an ideal weight.
Eat Garlic, Spinach and Omega 3 fish oil
Avoid excessive salt intake
11 июл 2024
