Lowering Blood Pressure 5 Proven Ways

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Lowering Blood Pressure 5 Proven Ways

• High blood pressure is a serious health concern
  that affects millions of people worldwide. Left
  uncontrolled, it can lead to a range of serious
  health problems, including heart disease, stroke,
  and kidney failure.

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1. Adopt a Healthy Diet
One of the most important ways to keep your blood
pressure under control is to adopt a healthy
diet. Eating a diet that is rich in fresh fruits
and vegetables, whole grains, and lean protein,
and low in salt and unhealthy fats, can help
lower your blood pressure. Some foods that are
particularly helpful for lowering blood pressure
include
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• Leafy greens, such as spinach and kale
• Berries, such as blueberries and strawberries
• Nuts and seeds, such as almonds and flaxseeds
• Fatty fish, such as salmon and mackerel
• Low-fat dairy products, such as milk and yogurt

Eat Less Salt Most of us consume salt at the
wrong time. According to the American Heart
Society, an average American consumes
approximately 3,400 mg of sodium each day. The
recommended daily dose is 2300 mg and the ideal
limit is less than 1200 mg daily, particularly if
one is undergoing high blood pressure. Adding the
sodium to your diet can improve your heart health
as a result. For a reduction in sodium intake,
try this tip
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Add More Potassium to Your Diet to Reduce High
Blood Pressure In addition, potassium is known to
increase heart speed and reduces sodium effects.
It helps your body flush out excess sodium,
reduces pressure on your blood vessels and helps
lower your blood pressure. Incorporating it into
your diet can increase heart health. Avoid
Processed Foods A good food regimen helps with
the reduction of the risk from blood pressure, so
doctors suggest avoiding processed foods.
Processed food contains a lot of sodium and
saturated fat, two things hypertension sufferers
should avoid. Dr. Desai advises you to use
multiple colors on your plates. In his book, he
recommends consuming more fruits and veggies such
as apples, pears, bananas, beets, dark chocolate,
kiwis and watermelon.
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Eat Dark Chocolate Chocolate is not just tasty,
it helps reduce blood pressure. In a recent
survey of a population with diabetes, a newer
study showed that consuming chocolate and eating
dark chocolate were associated with higher blood
pressure. Dr. Desai recommends dark chocolate
should contain high amounts of cocoa and should
not contain sugar. It seems like flavonoids are
causing blood vessel relaxation and the release
of nitric oxide in dark chocolate. Try the DASH
Diet Using a diet to help decrease your blood
pressure, Dr. Mehta recommended that patients
take DASH diets as an effective treatment to
reduce hypertension and diabetes. The diet
contains foods rich in minerals, protein and
fiber, with no cholesterol and low in sodium.
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