how to lower your blood pressure.

how to lower your blood pressure.
High blood pressure or hypertension is a very common health condition in the Nigeria, affecting approximately one in three adults. It is a silent disease and nearly one-third of those who are affected don't know that they have it because it can go on for years without any symptoms. Below are the simple ways on how you can lower your blood pressure easily.

Limit your Sodium Intake

Sodium can cause water retention, which is an abnormal accumulation of water within the tissues of the body or in the circulatory system. When this happens, blood volume increases. And if the volume of the blood increases, the pressure also increases. An increase in blood volume causes the heart to work harder in order to move the excess fluid throughout the body.

Sodium can naturally be found in many foods and can also be added in the diet in the form of salt, such as table salt or common salt. We can control our salt intake by limiting the amount of salt in our food. Also, we should limit foods that are high in sodium content such as chips, canned goods, preserved foods, and fast foods.
The sodium content of most Nigeria diets contain up to 5 grams of sodium. According to the American Heart Association, a daily intake of 200mg of sodium can already sustain proper body functions. A low sodium diet should only consist 1,110 to 1,500 milligrams of sodium daily.

Avoid Caffeine
The amount of caffeine present in 2 to 3 cups of coffee can increase the systolic blood pressure 3-14 mmHg while the diastolic blood pressure 4-13 mmHg. Caffeine is a stimulant; therefore, it can cause the heart to beat faster. And when the heart beats faster, the pressure of the blood raises. Also, it can trigger the adrenal gland to release adrenaline, a hormone which causes the blood vessels to constrict, leading to a raise in the blood pressure.

If you can't totally avoid caffeine, then just limit your intake to 200 milligrams per day - that's about the same amount of caffeine present in two cups of brewed coffee. Also, it is best to avoid caffeine before engaging in activities that can increase the blood pressure naturally, such as hard physical labor, weight lifting, or exercise.

Lose Weight if you're Overweight
Being overweight is one of the risk factors for the development of hypertension. There are two proposed mechanisms underlying the relationship of being overweight to blood pressure; first, the stimulation of sodium retention in the body and second, the release of catecholamine, a hormone that can raise hypertension.

Its takes time and effort to lower your blood pressure naturally for long lasting results.I will strongly recommend a guide called HYPERTENSION GUIDE which explain all you need to lower your blood pressure naturally without any drug.

         What you stand to gain if you follow the Guide.