High blood pressure (HBP) is an easily preventable
condition, but according to studies it plays a contributing role in more than
15% of deaths in the United States. It doesn’t have any visible symptoms, but
can boost the risk of heart attack, stroke, cognitive decline and kidney
failure. Thankfully, many most people can reduce their blood pressure the
natural way. Your first step should be to get to a healthy weight, then try
these strategies for added health benefits.
Walk it off! Take
a brisk walk every day. Exercise helps the body to use oxygen more efficiently,
thereby
lowering your pressure if even by just a few points.
Just breathe.
Slow breathing and meditation decrease stress hormones, which elevate renin, a
kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at
night. Inhale deeply and expand your belly. Exhale and release all of your
tension.
Remember the three
Ps: pack in the potassium-rich produce. Loading up on potassium-rich fruits
and vegetables is an important part lowering blood pressure. High potassium
foods include sweet potatoes, tomatoes, potatoes, bananas, kidney beans, peas,
cantaloupe, honeydew melon, prunes and raisins.
Cut the salt.
Certain groups of people are more likely than others to have blood pressure
that's particularly sodium sensitive. There’s really no way to tell who is
sodium sensitive and who isn’t, but if your HPB is a problem, it’s probably
worth cutting out some salt. Experts recommend a diet with a max intake of
1,500 mg of sodium daily. Check the labels on your processed food and season
foods with spices, herbs, lemon and salt-free seasoning blends.
Indulge yourself with
dark chocolate. Dark chocolate varieties feature flavanols that make blood
vessels more elastic. Have up to ½ ounce of dark chocolate with 70% cocoa
daily.
Source : swansonvitamins.com
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