Eat More Foods High In Magnesium
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013;698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
Blood Pressure Tips For Lowering
Have you had your blood pressure checked recently?
High blood pressure is common in New Zealand, with 1;in 5 Kiwis affected by it. Untreated, it can lead to serious health problems such as heart attack, stroke and kidney failure.As blood moves around your body, it pushes against the artery walls. The strength of the pushing is your blood pressure. If the pressure is too high, it puts too much strain on your arteries and heart and can lead to serious health problems.There arent always obvious signs your blood pressure is high, so the best way to find out is to have it regularly checked by your GP, nurse or pharmacist. High blood pressure can be managed with healthy lifestyle changes and/or medication.Here are our top tips to help lower your blood pressure:
Lentils And Other Pulses
Lentils are a staple of many diets around the world, as they are an excellent source of vegetarian protein and fiber.
In 2014, researchers who studied the effects of a diet rich in pulses on rats reported of blood pressure and cholesterol. A total of 30 percent of the rats diet comprised pulses, including beans, peas, lentils, and chickpeas.
Lentils are very versatile. Many people use them as a vegetarian alternative to minced beef or to add bulk to salads, stews, and soups. A range of lentils is available for purchase online.
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What Is Blood Pressure
Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in the resting blood pressure can scar, stiffen, or harden the arteries.
How Can I Prevent Or Manage High Blood Pressure
One of the easiest ways to manage your blood pressure is simply making healthy life choices such as eating low-sodium diet, committing to a regular exercise routine, and avoiding alcohol. Smoking is one of the worst things that you can do to your cardiovascular system, and its important that you take steps to quit as soon as possible to avoid hypertension, even if you dont yet suffer from it yet.;
Ensuring that your diet is high in good fats and fiber, getting adequate sleep, and managing stress levels can go a long way to supporting better cardiovascular health. And if you are on medication for our blood pressure, be sure to take it as directed and consult your doctor regularly if you notice any health changes.
Beyond this, there are a number of supplements that are completely safe, inexpensive and effective when it comes to managing hypertension here are some of our top choices.; ;
1. Magnesium
Magnesium;deficiency is the second most common deficiency in developed countries, and returning your intake to normal levels has been proven to regulate blood pressure.;
Be sure to take magnesium supplements with food for optimal absorption and to avoid digestive discomfort.
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2. Omega-3 fatty acids
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3. PQQ
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4. Vitamin D
5. Folate / Folic Acid
6. Coenzyme Q10
7. L-Citrulline
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What Causes High Blood Pressure
There are many factors that can cause high blood pressure and often it is a complex mix of factors that can put you in a higher risk category.
At the more manageable end of the spectrum, most of the things that cause hypertension are related to lifestyle choices. Smoking, alcohol, obesity, high cholesterol and a high sodium diet are just a few examples of things that people can choose to change to reduce the risks associated with high blood pressure.
Sleep apnea, diabetes, and stress, each of which may be controlled , can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult to control include family history, gender, and chronic kidney disease.
Related: Do insulin levels impact blood pressure more than sodium intake?
Relax In Savasana Posture
Savasana is a modified yoga pose that can help to reduce the heartbeat rate and reduce blood pressure naturally & significantly. This method doesnt require you to do too much.
Just lie on your back, close your eyes and try to relax each muscle on your body. Resting in this position for about ten to fifteen minutes will help you feel better. Besides reducing your blood pressure quickly, the Savasana posture will also help balance your nervous system. This yoga is regarded as one of the best ways to lower blood pressure naturally.
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Easy Things You Can Do To Lower Your Blood Pressure
High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.
Fortunately, high blood pressure can often be prevented or controlled.
Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.
Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.
Home Blood Pressure Monitoring
Some people buy their own blood pressure monitor to use at home. This means you can measure your blood pressure on an ongoing basis.
The blood pressure readings you do at home are as good as those done by your doctor.
If you decide to buy one, it’s important to get the correct cuff size. If the cuff is too big or too small, it can give an inaccurate reading.
If you take your own blood pressure and get an unusually high reading, take it a second time after at least five minutes. If it’s still high and you’re worried, contact your nurse or GP.
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Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress .
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didnt exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
Top 13 Foods That Lower Blood Pressure
Regardless of location or income level, the leading cause of death worldwide is heart disease. One of the most common conditions leading to heart disease and stroke is the all-too familiar issue of high blood pressure. A shocking one in three individuals in the United States has;high blood pressure.
The good news is that high blood pressure can usually be reversed naturally, specifically through lifestyle changes and consuming foods that lower blood pressure.
Even though its closely related to dietary and lifestyle habits, many people try to rely on medication alone to solve their blood pressure problems.
One of the most popular prescription drugs for hypertension, Lisinopril, names side effects including blurred vision, confusion, dizziness and unusual tiredness or weakness.
To me, that sounds pretty undesirable for something you can easily correct with a high blood pressure diet and lifestyle changes. In fact, Im going to tell you about 13 foods, including everything from snacks to juice to herbs, that have been scientifically proven to lower blood pressure.
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How Often Do You Need To Take Magnesium
It’s generally recommended to take a magnesium supplement on a daily basis to help regulate your blood pressure.
For women, the suggested intake is 310-320 mg per day. For men, the recommendation is 400-420 mg per day.
Keep in mind that this is simply a suggestion. It’s important to see your doctor to determine the ideal amount of magnesium for your needs and lifestyle.
Other Ways To Lower Blood Pressure
There are a variety of natural ways to lower blood pressure in addition to diet and exercise. For instance, there are several essential oils associated with a reduction in blood pressure, including:
- Bougriba oil
- Valerian oil
If youre interested in supplements that can help you reduce blood pressure, I would try cod liver oil. This anti-inflammatory powerhouse has incredible health benefits and can help to effectively lower blood pressure.
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/ You Know As Any About The Brains Role In Creating Your High Blood Pressure:
There can be half a dozen factors involved in your high blood pressure, but theres one common cause no matter what else is involved that is the brain. Nothing happens in your body without your brains say, so everything is under its control. And the brains role in creating your high blood pressure is absolutely central here.
As you think, after all, what directly sets your heart rate? Your brain. What narrows or widens the arteries in response to its chosen blood pressure levels? Your brain. What ultimately determines the volume of blood your heart will pump throughout your body? Your brain. And so on, we can talk all day about other contributory factors, but when it comes down to it, everything begins and ends with what your brain decides.
- The brains role in creating your high blood pressure
Indeed, blood pressure is always a stress response. Whatever else contributes to it, stress is the first, primary cause. And stress results from an instruction from the brain.
Home Remedies For Managing High Blood Pressure
What is high blood pressure?
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.
Known as a silent killer, it usually doesnt cause symptoms until theres significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.
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High Blood Pressure: The Small Sweet Treat That Can Help Lower Your Blood Pressure
High blood pressure, otherwise known as hypertension, cases worldwide have almost doubled in the last three decades and continue to rise. According to the office for national statistics , high blood pressure affects more than one in four adults in England and around 12.5 million people each year.
High blood pressure means the elevated pressure is too much for your arteries and organs to handle.
It is therefore important to regulate and monitor your blood pressure to prevent heart and kidney diseases.
One way of doing this naturally is to modify your diet and include foods that have a positive effect on your blood pressure, as well as knowing what foods to stay away from.
The sweetness of berries â especially blueberries â are rich in natural compounds known as flavonoids.
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A study found that consuming the compounds found in berries can lower your blood pressure and prevent hypertension.
Blueberries, raspberries, and strawberries are easy to add to your diet and can be consumed with other foods too.
One way to easily mix them into your diet could be in cereal or as a desert.
A separate study, published by The Journals of Gerontology, revealed that eating a cup of blueberries every day may help your blood pressure.
How Is Blood Pressure Measured
Blood pressure is measured using a machine called a blood pressure monitor.
A cuff is put over your arm. This cuff is attached to a machine which measures the pressure inside your arteries. When the machine is switched on the cuff tightens and then slowly loosens again. It is quick and painless. At the end, the machine will give a blood pressure reading.
Blood pressure is measured in millimetres of mercury .
A blood pressure reading contains two numbers and will be written as a figure like 120/75
The first number is the pressure when your heart beats . The second number is when your heart relaxes .
During a blood pressure test, a blood pressure cuff is wrapped around your arm so a blood pressure;monitor can measure your systolic and diastolic blood pressure.
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Maintaining Healthy Blood Pressure
To keep your blood pressure at regular levels, be sure to use a blood pressure machine often.
If you’re concerned about your BP levels, taking a magnesium supplement for blood pressure can play a key part in reducing your BP.
Give our magnesium chloride supplement a try today to start managing your blood pressure levels in a safe and healthy way.
Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.
Its easy to eat more potassium so many foods are naturally high in potassium. Here are a few:
17 ). Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Foods labeled low-fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check labels. According to the U.S. Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
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Reduce Stress Through Meditation And Rest
Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.
He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.
Medicines For High Blood Pressure
Several types of medicine can be used to help control high blood pressure.
Many people need to take a combination of different medicines.
- if you’re;under 55 years of age you’ll usually be offered an ACE inhibitor or an;angiotensin-2 receptor blocker
- if you’re aged 55 or older, or you’re any age and of African or Caribbean origin you’ll usually be offered a calcium channel blocker
You may need to take blood pressure medicine for the rest of your life. But;your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.
It’s really important;to take your medicine as directed. If you miss doses, it will not work as well.
The medicine will not necessarily make you feel any different, but this does not mean it’s not working.
Medicines used to treat high blood pressure can have side effects, but most people do not get any.
If;you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine.
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