High blood pressure (HBP) is an easily preventable condition, but
according to studies it plays a contributing role in more than 15% of
deaths in the United States. It doesn’t have any visible symptoms, but
can boost the risk of heart attack, stroke, cognitive decline and kidney
failure. Thankfully, many most people can reduce their blood pressure
the natural way. Your first step should be to get to a healthy weight,
then try these strategies for added health benefits.
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Walk it off! Take a brisk walk every day. Exercise
helps the body to use oxygen more efficiently, thereby lowering your
pressure if even by just a few points.
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Just breathe. Slow breathing and meditation decrease
stress hormones, which elevate renin, a kidney enzyme that raises blood
pressure. Try 5 minutes in the morning and at night. Inhale deeply and
expand your belly. Exhale and release all of your tension.
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Remember the three Ps: pack in the potassium-rich produce.
Loading up on potassium-rich fruits and vegetables is an important part
lowering blood pressure. High potassium foods include sweet potatoes,
tomatoes, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew
melon, prunes and raisins.
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Cut the salt. Certain groups of people are more
likely than others to have blood pressure that's particularly sodium
sensitive. There’s really no way to tell who is sodium sensitive and who
isn’t, but if your HPB is a problem, it’s probably worth cutting out
some salt. Experts recommend a diet with a max intake of 1,500 mg of
sodium daily. Check the labels on your processed food and season foods
with spices, herbs, lemon and salt-free seasoning blends.
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Indulge yourself with dark chocolate. Dark chocolate
varieties feature flavanols that make blood vessels more elastic. Have
up to ½ ounce of dark chocolate with 70% cocoa daily.
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Hug a cat. Entertain the idea of owning a pet or
spending time with animals. Animals have a natural calming ability and
studies have shown people who interact with pets have decreased blood
pressure.
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