High blood pressure, also known as hypertension, is a condition in which the arterial pressure is elevated, often above 140/90 mmHg.
High blood pressure is an issue of many people and it can lead to serious health problems if not treated properly. Hypertension can cause heart attack and stroke, which are the leading causes of death in the United States.
There are many ways to reduce your risk of high blood pressure, and in this article, we will look at some of them.
Lower Your Stress Levels
Stress is a common cause of poor health for many people. It increases blood pressure and causes the heart to beat faster, increasing the risk of heart attack, stroke, and other diseases. It also causes an increase in cortisol levels that can lead to weight gain, diabetes, and a lack of energy. In fact, nearly half of all illnesses are caused by stress-related complications!
The most important way to reduce stress is to be proactive with it and take control of your life. Some people find this difficult, but there are lots of ways and tools available to help you manage your life in a more proactive manner.
Try relaxation techniques such as deep breathing, meditation, yoga, creative outlets like writing or painting, or spending more time with your loved ones or pets. If you eliminate the stress from your life as much as possible, your heart will be grateful for it!
Eat More Fruits And Vegetables
By consuming more fruits and vegetables, which are low in sodium, cholesterol, fat, and sugar, you will naturally lower your blood pressure.
For example, blackberry juice helps lower blood pressure by regulating the production of nitric oxide in the body’s cells as well as decreasing inflammation in the body.
Other healthy foods that lower blood pressure include:
- salmon
- garlic
- beetroot
- citrus fruits
- beans and lentils
- pumpkin seeds and pistachios
Spend Time Outdoors In The Sun
One of the most simple ways to lower your blood pressure is to get more air and sunshine into your life. The sun has been proven to have a direct impact on lowering your blood pressure, so go outside and enjoy it! It also increases the amount of oxygen that is getting delivered to your brain and helps produce neurotransmitters that are associated with having more energy, better moods, better sleep, etc.
Include More Magnesium In Your Diet
Magnesium has been linked to a number of health benefits. It’s an essential mineral that regulates heart rate, blood pressure, and nerve impulse transmission.
Magnesium can be found in whole-grain bread and cereals, dark chocolate, green leafy vegetables, nuts, especially almonds, cashews, and Brazil nuts or seeds – flax, pumpkin, or chia. There are also a number of mineral waters with a high magnesium content that you should drink daily.
Other ways to supply your body with more magnesium are dietary supplements – preferably pure magnesium.
Decaf Coffee
Drinking coffee is a common trend in today’s society, and I personally cannot imagine a day without the smell and taste of delicious coffee. But drinking caffeinated coffee is a bad idea for those who want to lower their blood pressure because it can cause heart problems.
Decaf coffee is made by removing the caffeine from the beans before they are roasted. Decaf coffee contains less than 1% of the caffeine in regular coffee, but it still has some of the same flavor and aroma. This means that decaf coffees are not as strong or flavorful as caffeinated coffees, but they can still be quite enjoyable.
Benefits of drinking decaf coffee:
- decaf coffee has a lower acid content than caffeinated coffee, which means it may be easier on your stomach and is recommended to people with sensitive stomachs, who are pregnant or breastfeeding.
- decaf does not have any caffeine in it, so you may not experience any jitters or anxiety like you would with caffeinated coffees. And, of course, it will have a more beneficial effect on your blood pressure.
- decaf helps heart health by lowering cholesterol levels.
Bottom line
It is important to keep blood pressure levels under control because uncontrolled high blood pressure can lead to serious health problems like chronic kidney disease, heart disease, and stroke. The tips we’ve given you in this article are sure to help you lower your blood pressure. However, if you suspect that your blood pressure is too high or even have symptoms such as chest pain, contact your doctor immediately.
