8 Natural Ways to Reduce High Blood Pressure

Based on the findings of the American Heart Association, one in four American men aged 35-44 have hypertension or high blood pressure, and 9 percent of men aged 20-34 years experiencing the same thing.

Reduce your intake of sodium or salt, is the first step hypertensive patients to lower their blood pressure. Why reduce sodium so important?

Sodium causes you to retain water in the blood, which adds high-volume and constant pressure on your arteries. In turn, this exposes you to greater risk of heart attack, stroke and reproductive problems.

This is the reason why lowering blood pressure naturally very good for everyone. Here's how to lower high blood pressure naturally.

1. Starting from the salt

You should consume about 1,500 mg of sodium each day, but most people with hypertension eat more than the dose. To reduce the amount of salt, you can add the flavor of food by adding spices such as spices or lemon. Avoid processed foods that are the highest source of sodium.

2. Routine drinking tea

Australian researchers found that people who drank three cups of black tea daily for six months fell two points in both diastolic and systolic blood pressure. Flavonoids in tea may reduce the concentration of endothelin-1, a protein that constricts blood vessels.

3. Eating grapes

Men with metabolic syndrome (a condition which leads to heart disease) who consumed wine every day for a month, can lower systolic blood pressure by 6 points. Polyphenols in grapes may help blood vessels relax and improve its function.

(See also: 4 Signs Your Body Too Thin and Less Nutrition)

4. Breathe deeply and slowly

Doing the breathing techniques of meditation as interesting and exhaling deeply and slowly can reduce stress hormones, which increase renin, a kidney enzyme that raises blood pressure. Try this technique every morning and evening. The trick, take a deep breath and expand your stomach, then exhale and release tension.

5. Breathe fast and deep

Three times a week, do cardio exercises for 40 minutes to maximize the heartbeat. Exercise helps the heart use oxygen more efisein. Thus, the body does not have to work harder to pump blood. In one study, patients with hypertension who went for a walk at a brisk pace can reduce the pressure of nearly 8 mm Hg.

6. Drinking beetroot juice

Drinking 17 ounces of beet juice can lower blood pressure by 5 points in just six hours, according to research in Australia in 2012. This red root vegetables rich in nitrates are converted into nitric acid. It supposedly can make blood vessels relax thus increasing blood flow.

7. Laugh

Laugh because the joke heard a friend or watching a movie comedy could blindly blood vessels to dilate 22 percent, according to a study from the University of Maryland. Laughing causes the tissue forming the inner lining of your blood vessels to expand, increasing blood flow and reduce blood pressure.

8. Diet hypertension

Dietary Approaches to Stop Hypertension (DASH) diet is a method for hypertensive patients who want to lower their blood pressure. These diets keep the total calories to 55 percent carbohydrates, 27 percent fat and 18 percent protein and sodium intake under 2,300 mg a day.

DASH method menu focuses on fruits, vegetables, grains, protein from poultry, fish, nuts, and minimize the use of salt and sugar. Study of the Archives of Internal Medicine found that this diet reduced systolic blood pressure by 16 percent in four months in people who have high blood pressure.