EXERCISE REGULARLY
Exercise is one of the best things you can do to lower high blood pressure. Getting regular exercise aids in making your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
REDUCE YOUR SODIUM INTAKE
Salt intake can easily get out of control due to processed foods. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
DRINK LESS ALCOHOL
Drinking alcohol can raise your blood pressure. Try to limit your drinking to no more than one drink a day.
EAT MORE POTASSIUM RICH FOODS
Potassium helps your body get rid of sodium and eases pressure on your blood vessels. Eat more foods like leafy greens, tomatoes, potatoes , melons, bananas, avocados, oranges, tuna, salmon, nuts, beans and seeds.
CUT BACK ON CAFFEINE
If you are an avid coffee drinker, think twice before picking up that cup, as caffeine causes an instant boost.
LEARN TO MANAGE STRESS
Stress is a key driver of high blood pressure. If you are stressed often then your body is in a constant fight-or-flight mode, which means its going at a faster heart rate and constricting blood vessels. If you find yourself feeling stressed try to find activities or ways to manage your stress, exercise could be a good one.
EAT DARK CHOCOLATE OR COCOA
Dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate, so eating small amounts may help reduce your blood pressure.
LOSE WEIGHT
If you’re overweight, losing weight can make a big difference for your heart health. Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
QUIT SMOKING
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels. If you are a smoke, maybe it’s time to quit.
CUT OUT ADDED SUGAR
Research shows there is a link between added sugar and high blood pressure. Refined carbs, especially sugar, may raise blood pressure so try a low-carb diet to help reduce your levels.
EAT BERRIES
Berries are packed with polyphenols, natural plant compounds that are good for your heart. People that consume berries and polyphenol-rich foods experience lower blood pressure and the overall risk of heart disease.
TRY MEDITATION
Meditation allows the body to relax by slowing the heart rate and lowering blood pressure. Deep breathing techniques can also be quite effective.
EAT CALCIUM-RICH FOODS
People with low calcium intake often have high blood pressure. Calcium-rich diets seem to be linked to healthy blood pressure levels. If you don’t like diary you can get calcium from collard greens and other leafy greens, beans, sardines and tofu.
TAKE NATURAL SUPPLEMENTS
Some natural supplements such as fish oil, hibiscus, garlic extract and whey protein may also help lower blood pressure.
EAT FOODS RICH IN MAGNESIUM
Magnesium is an important mineral that helps blood vessels relax. Eating a magnesium-rich diet is a recommended way to ward off high blood pressure. You can eat whole foods, such as legumes and whole grains to increase your magnesium intake.
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