Whether you want to lower your blood pressure or maintain a good blood pressure, a few simple changes can help.
What causes your blood pressure to be too high? Being overweight, smoking, alcohol, stress, salt, caffeine, sleep apnea & other sleeping disorders such as insomnia, thyroid disorders, inactivity & family history.
You can lower your blood pressure by trimming down just 5-10% of your body weight.
Salt stiffens your arteries which limits how much they can expand and contract which in turn affects the flow of blood through them. Blood carries oxygen throughout the body.
What you eat and don’t eat matters
- Eat less saturated fats, (i.e. meats, butter, cheese, palm oil & ghee) and more of the healthy fats such as nut oils, raw, extra virgin olive oil, fish and fish oils. These oils help keep the arteries softer and pliable. If you don’t typically eat a lot of fish, use a daily fish oil supplement; learn how to choose the right fish oil supplements here.
- Soy beans, soy nuts and tofu are rich in phytochemicals that are thought to protect the blood vessels from damage.
- Black tea increases nitric oxide which helps the arteries to relax.
- Fruit and vegetables contain potassium which helps balance excess salt in the body.
- Citrus improves blood flow to the heart.
- Regular physical activity strengthens your heart; a stronger heart can pump more blood with less effort. Just 30 minutes of exercise per day can strengthen your heart and by choosing more rigorous exercises you increase your chances of having a healthy heart & blood pressure.
Sum it up:
- Limit alcohol, caffeine & salt
- Quit smoking
- Increase fruits & vegetables, healthy oils, soy & black tea, citrus and exercise.
- Get help with sleep disorders
A healthy diet equals a healthy heart and more chance of a healthy, happy and long life.