One in three Americans have high blood pressure and often are unaware that they even have it. This can put health at risk since uncontrolled high blood pressure increases the chances of heart attack and stroke. According to the Centers for Disease Control and Prevention, recent studies have even shown that high blood pressure is linked to a higher chance of dementia as well. Since high blood pressure is often symptomless, it is never too early to get checked and make lifestyle changes.
Those with hypertension, or high blood pressure, can greatly reduce their risks just by nutritional changes. It is important to look for fresh, whole, unrefined, and unprocessed food to eat as much as possible. This includes a diet rich in fruits, vegetables, whole grains, beans, soy, seeds, olive oil, and cold-water fish, (salmon, tuna, mackerel, etc). It is important to reduce sodium in the diet while increasing potassium intake. Besides salt, it is also essential to avoid excessive sugar, dairy, refined foods, junk foods, fried foods, and caffeine intake.
Besides changing the foods that you eat, drinking 50 percent of your body weight in ounces of water each day has shown to greatly lower blood pressure. For example, if you weigh 150 lbs then you would drink 75 oz of water daily.
Lack of physical activity often leads to weight gain and inflammation. These are both major risk factors for high blood pressure, heart attack, and even stroke. Try to shoot for 45-60 minutes per day of moderate exercise. Even if you can only get in 30 minutes in a day, get moving more than you already are.
Herbal medicine may also be an option to improve your lifestyle. Hibiscus has been used in cultures around the world to manage blood pressure naturally. It has been shown to draw sodium from the bloodstream and relax the blood vessels. Coconut water, watermelon, fish oil, and garlic could additionally improve your hypertension as well.
Awareness is the first step in changing your lifestyle. Now that you are aware of the risks of high blood pressure, you can now begin your journey for better health. Always remember that diet and exercise play the biggest role in lowering blood pressure. Prevention is key to good health.
In Balanced Health,
