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17 Ways to Effec­tive­ly Low­er your Blood Pres­sure

Your blood pres­sure read­ings are what you eat. High blood pres­sure is not some­thing that you can usu­al­ly feel or notice. As there are no such spe­cif­ic symp­toms, it can gen­er­al­ly go undi­ag­nosed. About 1 in 3 adults in the U.S. have high blood pres­sure.

What is blood pres­sure?

Your heart is an organ that pumps blood to oth­er parts of the body. As the blood is pumped into the arter­ies, it puts a force over the walls of the arter­ies. The mea­sure­ment of this pres­sure is called Blood Pres­sure. It peaks when the heart mus­cle con­tracts (sys­tole), and it falls when the heart relax­es (Dias­tole). Sys­tole is the top num­ber, and Dias­tole is the bot­tom num­ber.

What is nor­mal blood pres­sure?

An opti­mal blood pres­sure lev­el is read­ing under 120/80mmHg. Blood pres­sure that is above 140/90mmHg is high; this indi­cates over­loaded arter­ies and a con­di­tion where the heart is a risk due to clogged blood flow. Long term high blood pres­sure is known as hyper­ten­sion, and it can affect the coro­nary sys­tem lead­ing to increased risk of heart attack or stroke.

How and what caus­es high blood pres­sure?

For most adults, there’s no iden­ti­fi­able cause for high blood pres­sure  through some of the com­mon caus­es include:

·         Obstruc­tive sleep­ing pat­terns

·         Kid­ney prob­lem

·         Thy­roid prob­lem

·         Alco­hol and smok­ing

·         Being over­weight

·         Too much salt con­sump­tion

·         Stress

·         Genet­ics

What can we do?

High blood pres­sure is a dan­ger­ous con­di­tion, if left uncon­trolled. There are a num­ber of things that you can actu­al­ly do to low­er your blood pres­sure nat­u­ral­ly. Here are our top 17 picks,

1.       Walk and exer­cise reg­u­lar­ly: It’s one of the best things that you can do. Reg­u­lar exer­cise makes our heart stronger and makes our heart healthy and effi­cient. Walk­ing just 30 min­utes a day, reg­u­lar­ly, can low­er your blood pres­sure sig­nif­i­cant­ly.

2.       Food Diary: Eat­ing healthy and cut­ting cho­les­terol and sat­u­rat­ed Fats can help to con­trol the blood pres­sure by up to 11 mmHg. Pre­pare a Food diary and keep a watch on what have you been eat­ing, also plan your meals and don’t for­get to include some whole grains, fruits, and veg­gies.

3.       Boost that potas­si­um: Potas­si­um can lessen the effects of sodi­um on blood pres­sure. So be a smart shop­per and pick up some bananas, sweet pota­toes Lentils and dates, go nat­ur­al rather than sup­ple­ments.

4.       Go easy with that salt: Even a small reduc­tion in sodi­um can improve your heart health. Start with pick­ing low sodi­um alter­na­tives of your oth­er­wise reg­u­lar favorites. Use herbs and spices and cut on that salt as much as pos­si­ble.

5.       Lim­it that drink: Drink­ing alco­hol can be healthy, but only in mod­er­a­tion. Gen­er­al­ly, one drink a day can poten­tial­ly low­er your blood pres­sure by 4 mmHg, but this can work neg­a­tive­ly if you con­sume more than 1.5 ounces of 80-proof liquor a day.

6.       The mag­i­cal Basil: Chem­i­cal eugenol is a sub­stance found in basil, it blocks some ele­ments from enter­ing into the blood ves­sels and even­tu­al­ly improv­ing the heart health. So now you, what you should be grow­ing in that lit­tle kitchen gar­den.

7.       Gut­sy Gar­lic: A rich source of nitric acid, gar­lic can help blood ves­sels to relax and dilate, mak­ing the blood flow freely. Try roast­ing it for get­ting rid of that pun­gent smell.

8.       Whole or ground flaxseed: Con­sum­ing 30–50 grams of flaxseed every day for two weeks can help to reduce the cho­les­terol. It is packed with antiox­i­dants, and it can be sprin­kled over and tak­en with almost any­thing.

9.       Car­damom: Tak­ing 1.5 grams of car­damom pow­der, twice a day can bring sig­nif­i­cant changes in the blood pres­sure lev­els, mak­ing it more sta­bi­lized and bal­anced. It tastes fan­tas­tic with those soups and stews and adds the per­fect fla­vor to your every­day tea as well.

10.   Dark Choco­late: Yes, it may sound weird, but stud­ies show that tak­ing small quan­ti­ties of dark choco­late proves extreme­ly help­ful for hyper­ten­sion. Ensure not to go sug­ar crazy; just a piece is enough.

11.   Blue­ber­ries: Flavonoids, a nat­ur­al com­pound found in the berries can pre­vent hyper­ten­sion and low­er blood pres­sure. You can even have the frozen ones, add some to your every­day cere­al bowl.

12.   Beet­root: High in nitric oxide, this is a super­food for hyper­ten­sive patients and can bring a drop in high blood pres­sure with­in 24 hours of con­sump­tion. Bake them into chips or eat them as a sal­ad, it’s going to work fan­tas­tic for your health.

13.   Fish: Rich source of Vit­a­min D and omega‑3 fat­ty acids, fish like salmon and trout can bring sig­nif­i­cant changes in high blood pres­sure. Try keep­ing it on a parch­ment paper and use olive oil and herbs instead of but­ter and salt.

14.   Pis­ta­chios: It helps to tight­en the blood ves­sels and main­tain a reg­u­lar heart rate. Incor­po­rate pis­ta­chios into your diet; it can help to low­er high blood pres­sure and reduces periph­er­al vas­cu­lar resis­tance.

15.   Leafy greens:Rich in potas­si­um, Veg­gies like kale and spinach, can actu­al­ly help you get rid of that excess sodi­um through fre­quent uri­na­tion.

16.   Pome­gran­ates: Con­sum­ing fresh pome­gran­ate can help in low­er­ing blood pres­sure. But, ensure to check for addi­tives and sug­ars if you’re buy­ing preser­v­a­tives.

17.   Apri­cots and Oranges: High in potas­si­um, beta-carotene, iron, and fiber, these two help your cir­cu­la­to­ry sys­tem. They also help in low­er­ing the blood pres­sure from 5–7%.

Yes, you can con­trol your blood pres­sure through sim­ple changes in your lifestyle. Not keep­ing a check on your eat­ing and sleep­ing habits can take a toll on your health, hyper­ten­sion being the one. Try med­i­ta­tion for a few min­utes every morn­ing, fol­low a healthy rou­tine, pick your food smart­ly, and low­er that risk of heart dis­ease.

We care for your heart, don’t for­get to fol­low our healthy heart tips.

Author Bio:

Jen­nifer is a pro­fi­cient writer who firm­ly believes in the age-old reme­dies and holis­tic med­i­cine as a pri­ma­ry cure for sev­er­al dis­eases. After grad­u­at­ing she embarked on a jour­ney to find the truth about holis­tic and nat­ur­al reme­dies.

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