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For example, during the Framingham Women’s Health Study, women who drank as little as one soda per day had higher blood pressure than women who drank less. Even moderate amounts of sugar can raise blood pressure. Many studies have shown a link between high blood pressure and processed sugar. Reduce processed sugar and refined carbohydrates.Throw in some ice, banana, and low-fat milk for a heart-healthy treat. If you don’t like eating them all the time, try adding them to a smoothie made with low-fat or fat-free yogurt without added sugar. So, load up on the berries for better blood pressure. Berries, like strawberries, raspberries, blackberries, and blueberries, have lots of polyphenols, which are great for your heart. Berries have many health benefits, and one of them is improving blood pressure and reducing other heart disease risks. Eat one or two a day and enjoy the delicious heart-protective effects.
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You can buy individually wrapped chocolate pieces that are the perfect size. Choose chocolate that is at least 70 percent dark for best results. Just make sure your chocolate doesn’t have too much sugar. Flavonoids are good for you because they cause your blood vessels to dilate, which can help lower blood pressure.
Ways to lower blood pressure full#
Dark chocolate and cocoa powder are both full of heart-healthy plant compounds called flavonoids. Learn about more tips for reducing stress. Exercise, eating a healthy diet, limiting alcohol and caffeine intake, practicing yoga, meditation, or deep breathing, meditating, praying, journaling, laughing, listening to music, spending time with family and friends, and playing with animals can all help reduce your stress and lower blood pressure. There are small lifestyle changes you can make to both combat stress and to manage the effects of it in healthy ways. Long-term stress can lead to high blood pressure. Drinking alcohol can raise blood pressure, and drinking more than one alcoholic beverage per day may raise your blood pressure and increase your risk for hypertension. You should aim for 1500mg or less every day. Start reading labels and pay attention to the sodium content. Most packaged convenience foods, like macaroni and cheese, soups, side dishes, pizzas, and other multi-ingredient foods have a lot of added sodium. One easy way to reduce your sodium intake is to limit or avoid processed foods, such lunch meats, hot dogs, bacon, frozen dinners, canned vegetables with added salt, and that sort of thing. However, you may want to talk to your doctor about whether taking certain supplements might help your blood pressure. It’s better to get vitamins and minerals from food, and a heart-healthy diet like the one we described above is a good way to ensure you get plenty of nutrients. Foods rich in magnesium include vegetables, dairy, chicken, legumes, and whole grains. Magnesium is thought to help blood vessels relax, making it easier for blood to pass through. Foods like bananas, melons, oranges, apricots, avocados, dairy, leafy green vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, and seeds have lots of potassium.
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Potassium can help regulate your heart rate and can reduce the effect that sodium has on your blood pressure.