Mai kifi. Shaidar shaidar ta nuna cewa kariyar mai na kifi yana rage girman systolic (kusan 3,5 mmHg) da matsin lamba (kusan 2,5 mmHg) a cikin marasa lafiya da hawan jini.^36-39 . Man kifaye, kyakkyawan tushen omega-3 acid mai kitse, shima yana aiki a sakamako mai kariya akan tsarin zuciya da jijiyoyin jini ta fuskoki da dama. Suna da tasiri mai kyau akan matakan lipid na jini, aikin jijiyoyin jini, bugun zuciya, aikin platelet, kumburi, da dai sauransu.^40,41

sashi

- Domin matsakaicin rage hawan jini, yana da kyau a sha 900 MG na EPA / DHA a kowace rana ko dai ta hanyar shan kariyar mai kifi ko ta hanyar cin kifin mai kitse a kowace rana ko ta hanyar hada nau'i biyu.

- Duba takaddar mai na Kifi don ƙarin bayani.

 Coenzyme Q10. An ɗauka a baki, an nuna wannan maganin antioxidant yana da tasiri a cikin gwaji da yawa na asibiti a matsayin magani mai dacewa don hauhawar jini. A cikin 3 makafi guda biyu, gwajin sarrafa wuribo (batutuwa 217 gaba ɗaya), masu bincike sun gano coenzyme Q10 (jimlar 120 MG zuwa 200 MG kowace rana a cikin allurai 2) ya saukar da hawan jini kuma ya taimaka wajen rage sashi na magungunan hypotensive na gargajiya.^42-46 .

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Abubuwan da aka yi amfani da su a cikin binciken a cikin batutuwa masu hauhawar jini sun kasance daga 60 MG zuwa 100 MG sau biyu a rana.

 Qi Gong. Daga likitancin gargajiya na kasar Sin, Qi Gong ya yi amfani da shi akai-akai da nufin karfafawa da sassauta tsarin tsoka, don inganta dukkan ayyukan jiki, har ma da tabbatar da tsawon rai. Wani nazari na yau da kullun da aka buga a cikin 2007 ya gano gwaje-gwajen asibiti 12 bazuwar, gami da jimlar fiye da mahalarta 1.¹⁵. Sakamakon ya nuna cewa aikin Qigong na yau da kullun na iya samun sakamako mai kyau akan rage hawan jini. Bisa ga wasu nazarin binciken na 2, aikin Qigong (wanda ke da alaƙa da magani) yana rage haɗarin bugun jini, yana rage yawan maganin da ake buƙata don sarrafa karfin jini kuma yana rage yawan mace-mace.^{16, 17}. Da alama Qigong yana aiki ta hanyar rage damuwa da kuma daidaita aikin tsarin jin dadi mai tausayi.

 Dark cakulan da koko (Theobroma cacao). Nazarin shekaru 15 na tsofaffi 470 sun nuna alaƙa mai ƙarfi tsakanin cin koko (mai wadataccen polyphenols) da ƙarancin hawan jini.⁶⁶. Wasu ƴan gwaje-gwaje na asibiti da bincike-bincike da aka buga a cikin 2010 sun tabbatar da cewa cinye cakulan duhu na makonni 2 zuwa 18 ya rage karfin systolic da 4,5 mmHg da matsa lamba diastolic ta 2,5 mmHg.⁶⁷.

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Wasu likitoci sun ba da shawarar cewa mutanen da ke fama da hawan jini suna cinye 10g zuwa 30g na cakulan duhu kowace rana.⁶⁶.

 Tai Chi. Gwaje-gwaje da yawa na asibiti sun nuna cewa tai chi na taimakawa rage hawan jini a cikin masu hawan jini^{18, 19}. Yawancin bita da meta-bincike^{68, 69} bayar da shawarar cewa tai chi na iya zama mai tasiri ban da magungunan cutar hawan jini. Koyaya, ingancin gwaje-gwajen da adadin mahalarta ya kasance ƙasa.

 Horarwar Autogenic. Wannan dabara ta zurfin shakatawa kusa da kai-hypnosis yana amfani da shawara da maida hankali don kawar da damuwa kowane nau'in da jiki ke tarawa. Wasu binciken da aka buga kafin 2000^20-24 nuna cewa horo na autogenic zai iya, a kan kansa ko tare da jiyya na al'ada, yana taimakawa rage hawan jini. Marubutan sun baiyana, duk da haka, nuna son kai a cikin hanyoyin yana da wahalar fassara sakamakon. Sauran dabarun shakatawa, kamar zurfin numfashi, na iya zama tasiri.⁶⁶.

 biofeedback. Wannan dabarar shiga tsakani tana ba wa mai haƙuri damar hango bayanan da jiki ke fitarwa (raƙuman kwakwalwa, hawan jini, zafin jiki, da sauransu) akan na’urar lantarki, don samun damar amsawa da “ilimantar” da kansu don isa ga jihar. na jin tsoro da shakatawa na tsoka. Wani meta-bincike da aka buga a cikin 2003 ya ba da rahoton gamsassun sakamako da aka samu ta hanyar biofeedback¹⁴. Koyaya, 2 sabbin meta-bincike da aka buga a cikin 2009 da 2010 sun kammala cewa rashin ingantaccen karatu yana hana ƙarshen tasirin biofeedback.^{64, 65}.

Biofeedback galibi ana yin shi azaman wani ɓangare na farfaɗar da ɗabi'a ko gyaran gyaran jiki. Koyaya, a cikin Quebec, masu koyar da biofeedback ba su da yawa. A cikin masu magana da Faransanci na Turai, dabarar ita ma ba ta da yawa. Don ƙarin bayani, duba takardar mu ta Biofeedback.

 stevia. Wasu gwaje-gwaje sun nuna cewa wani tsantsa daga stevia, wani shrub na Kudancin Amirka, na iya taimakawa wajen rage hawan jini a cikin dogon lokaci (shekara 1 zuwa 2).^70-73 .

 acupuncture. Wasu ƙananan karatu^25-27 nuna cewa acupuncture yana rage hawan jini. Koyaya, bisa ga bita na adabin kimiyya²⁸ da aka buga a cikin 2010 da suka haɗa da gwaji 20, sakamakon sabani da ƙarancin ingancin karatun ba sa ba da damar tabbatar da ingancin wannan dabarar.

 Na biyu (allium sativum). Hukumar Lafiya ta Duniya ta nuna cewa tafarnuwa na iya zama da amfani a matsakaicin hawan jini. Gwaje -gwaje da yawa na asibiti sun nuna cewa tafarnuwa na iya zama da amfani a wannan batun.^60-62 . Koyaya, a cewar marubutan meta-bincike, yawancin waɗannan karatun suna ba da rahoton tasirin ƙididdigar ƙididdiga kuma hanyarsu ba ta da inganci.⁶³.

 alli. A cikin karatuttuka da yawa, an lura da wanzuwar hanyar haɗi, har yanzu ba a fahimci ta sosai ba, tsakanin hauhawar jijiyoyin bugun gini da ƙarancin ƙwayar alli, wanda ke bayyana musamman ta rashin riƙe wannan ma'adinai.⁴⁷. Masu bincike sunyi imanin cewa alli tushen abinci zai iya taimakawa wajen kiyaye hawan jini na al'ada kuma don haka kare tsarin zuciya. Abincin da aka tsara don hana hauhawar jini (DASH) kuma yana da wadataccen sinadarin calcium. A cikin babin kari, ba a tabbatar da ingancin asibiti na calcium ba. Bisa ga 2 meta-bincike (a cikin 1996 da kuma a cikin 1999), shan abubuwan kariyar calcium zai haifar da raguwar raguwar hawan jini kawai.^{48, 49}. Koyaya, ƙarin alli na iya amfanar mutanen da abincin su ba shi da kyau. rashi a cikin wannan ma'adinai⁵⁰.

 Vitamin C. Tasirin Vitamin C akan hauhawar jini yana haifar da sha'awa daga masu bincike, amma ya zuwa yanzu binciken binciken bai yarda ba^51-54 .

 Yoga. Wasu gwaje-gwaje na asibiti sun nuna cewa aikin yau da kullum na yoga shine kayan aiki mai tasiri don rage karfin jini a cikin mutanen da ke fama da hauhawar jini^29-34 , ko da yake tasirinsa bai kai na kwayoyi ba³³. Lura cewa mun gano wani bincike a cikin wallafe-wallafen kimiyya wanda ya kammala cewa yoga da motsa jiki na kula da damuwa ba su da tasiri wajen sarrafa hawan jini.³⁵.