There are easy ways for hypertension patients to lower blood pressure. Many non-pharmaceutical interventions used to manage high blood pressure are not easy to adopt. A new exercise regime and a drastic diet change are some of the hardest but necessary changes to make to manage hypertension. Patients contemplating a lifestyle change may feel overwhelmed with the comprehensive overhaul. Fortunately, there are easy ways to lower blood pressure and improve heart health.
Cocoa
Eat dark chocolate or drink hot cocoa. Consuming the right type of chocolate and limiting intake will lower blood pressure. Cocoa contains flavanoids, which are antioxidant compounds, and dark chocolate dilates blood vessels, which improves blood flow. Research published in the 2006 edition of "The Archive of Internal Medicine" found that as little as 2.3 g a day can lower cardiovascular disease by 50 percent. Further, a study published July 4, 2007, edition of the "Journal of the American Medical Association" found that participants who consumed dark chocolate regularly had a reduction in blood pressure, but participants consuming white chocolate saw no effect on blood pressure. Dark chocolate has high calorie content, so eat chocolate occasionally to prevent weight gain.
Decaffeinate
Eliminating caffeine from the diet is not easy, but reducing caffeine intake or switching to drinks with lower caffeine content can lower blood pressure. The caffeine content of coffee can vary depending on grinding, roasting and brewing factors, but an average serving size of coffee can have roughly four times more caffeine content than tea or soda. Caffeine tightens blood vessels, and the effects of caffeine can last up to 12 hours, depending on the amount of caffeine intake and the body's metabolism. A study at Duke University Medical Center found that three 8-oz. cups of coffee in the morning could raise blood pressure by four points and last until bedtime.
Green Tea
A wealth of studies show that green tea can lower blood pressure; a notable study conducted at the National Cheng Kung University in Taiwan shows that participants who drank at least ½ cup of green tea daily without making other changes to lifestyle or diet reduced the blood pressure and incidence of hypertension. Moreover, participants who consumed green tea daily and had unhealthful habits, such as consuming more alcohol, smoked more or ate fewer fruits and vegetables, still had significant reduction in blood pressure. The bottom line: Drink one cup of green tea daily for an easy way to lower blood pressure.
Music
Find time in the day to decompress and listen to music. Researchers at Cornell University found that listening to music 20 minutes a day can reduce blood pressure by five points. Another study conducted at the European Society of Cardiology found that musical therapy---using happy, joyful music---arouses positive emotions, but some types of music can have the opposite effect. Easy listening or classical music had the most positive effect on the participants, but any type of music that promotes relaxation can lower blood pressure. Listen to music while navigating through rush hour or turn on the music at home to encourage relaxation time.
References
- CBC News: Chocolate, the Bittersweet Treat
- Duke Health: Caffeine's Effects are Long-Lasting and Compound Stress
- Acupunture Today: Daily Tea Consumption Reduces Risk of Hypertension
- ECS: The heart is alive to the sound of music - A place for music therapy in the rehabilitation of heart and stroke patients?
