There are several tips for reducing blood pressure that you should keep in mind if you want to lower your high blood pressure. If you want to get rid of hypertension, then there are several things that you should do. First, find out what your family medical history reveals. For example, if you have a history of high blood pressure in your family, there is a good chance that you may develop it also. High blood pressure tends to rise along with age, so it is important to learn about your family history if you are concerned.
Avoid refined foods that are high in sodium and preservatives, as they tend to increase blood pressure quickly. Make sure to stay away from these foods if you want to lower your high blood pressure. Most fruits and vegetables have a relatively low level of salt, although some herbs, such as Cayenne, can raise it to a certain level. So, make sure to choose fresh produce instead of canned products, and stay away from high-sodium foods like potatoes, beans, and tomatoes. Also, try to eat foods that are high in potassium, such as bananas, apples, carrots, broccoli, spinach, and other leafy greens.
Increase your water intake. Water is one of the easiest and best ways to naturally lower hypertension. Water helps to dilute the sodium in your blood vessels, which reduces your blood pressure. The best thing to do is start drinking at least eight glasses of water daily, as well as adding foods high in potassium to your diet. Some examples of potassium-rich foods include oranges, bananas, peaches, strawberries, pears, and other fruits and vegetables.
Regular physical activity is an important part of being healthy and keeping your weight in check. This is also a great way to avoid hypertension and other related conditions, since regular exercise increases the number of oxygen and blood vessels carrying nutrients throughout your body. Make sure that you get enough physical activity to remain healthy. In fact, sedentary lifestyles may lead to higher blood pressure readings, so make sure to get daily exercise and add some cardiovascular exercises to your weekly schedule. Exercising regularly helps to strengthen your heart muscles and improve your circulation. It may also relieve stress, which can further contribute to hypertension.
Reduce your sodium intake. Sodium is another additive to a high blood pressure recipe that should be reduced or eliminated completely. Many processed and fast foods contain high levels of sodium, such as canned tuna and chips. For example, instead of eating chips with your sandwich, grab a sprout salad instead. And instead of drinking soda, drink water with a squeeze of lemon instead. When it comes to sodium, you’re better off eating unprocessed foods, such as fruits and vegetables, than opting for salty, canned foods.
Avoid starchy foods and increase your vegetable intake. The food choices you make have a big impact on your health, and are especially important to lowering your blood pressure. To avoid raising it, replace saturated fat, salt, sugar, and processed food with foods rich in fiber and other minerals. Foods like broccoli and spinach are rich in both soluble and insoluble fiber, as well as potassium, magnesium, phosphorus, and folic acid. Eating these foods help to lower your cholesterol and increase your potassium and magnesium levels. As a result, your heart will have a better function, and your muscles will benefit from the nutrients contained in the fiber-rich foods.
Add fatty acids to your diet. If you want to know how to properly control your blood pressure, then fatty acids are the answer. You can safely eat two or three eggs (omega-3) per day, but don’t overdo it – omega-3 supplements are not required to correct this problem. Instead, choose a variety of fish, nuts, olive oil, and olives. Other healthy oils and fats include flaxseed oil, soybean oil, sunflower oil, sesame oil, and canola oil. By adding omega-3 fatty acids to your daily intake, you can safely improve your circulation and lower your blood pressure even further.
Lowering your blood pressure requires a bit of creativity. One common method is to substitute of L-carnitine for sodium. The best way to go about doing this is to choose a high-salt, low-sugar, high-protein, low-calorie snack such as potato chips, chocolate chip cookies, or bran muffin. When you add L-carnitine to your diet, you’ll also reap the many other health benefits offered by the nutrient – increased energy, better mood, clearer thinking, and more.