Changing Lifestyle Can Extend Your Life
Get some exercise, learn relaxation techniques, and eat right. Nutrition plays a major role, the Mediterranean diet has been proven to lower blood pressure, the silent killer.
The Mediterranean diet limits sugars, refined carbohydrates, and saturated fat while going heavy on fruits, veggies, whole grains, and healthy fats.
It is a good baseline, but studies show we can add some extra zing by including any of the following 6 foods that have been shown to naturally lower blood pressure, as follows;
Tart Cherry Juice: British researchers found that hypertension sufferers who drank just two ounces of this bright red superfood a day averaged a 7 percent drop in blood pressure in a placebo-controlled study. They believe the phenolic acids in the cherries were Key in improving vascular flexibility and function.
Walnuts: Replacing snack food with walnuts helped knock 3 points off the resting blood pressure of participants in a study at Penn State University. In another trial, adults who ate a half-cup of walnuts a day for four months also saw their blood pressure drop. The benefits are likely due to walnuts being rich in omega-3 fatty acids and magnesium, two nutrients that bolster blood vessel health.
Beet Juice: Beets are rich in nitrate, which your body turns into nitric oxide, a gas that relaxes the smooth muscles in blood vessels and also acts as a natural blood thinner. In a study published in the journal Hypertension, the systolic pressure of subjects who drank about a cup of beet juice a day fell 8 points.
Flaxseed: In six-month, double-blind, placebo-controlled study, systolic blood pressure dropped 10 points in people who ate a quarter-cup of ground flaxseed every day. Diastolic pressure went down by 7 points. “In summary,” say the researchers, “flaxseed induced one of the most potent antihypertensive effects achieved by dietary intervention.”
Yogurt: Eating good quality yogurt has 2 proven hypertension busters; calcium and probiotics. A calcium deficiency can contribute to high blood pressure, and a serving of yogurt has about 33% of the Recommended Daily Allowance. And recent research shows that lowering blood pressure is just one of many health benefits of optimizing gut flora with the probiotics found in fermented food like yogurt. Just be sure to get yogurt that is low in sugar and fat and contains “live and active cultures” of good gut bacteria.
Dark chocolate: A popular choice, no doubt, but the key is in eating just one square a day. And it should be a type of chocolate that contains more than 80% cocoa. Do that, say researchers at Harvard University, and you can lower your blood pressure. And it works best for those who already have hypertension. Apparently, the flavonoids dilates blood vessels.
You can also augment diet with supplements.
Studies show that coenzyme Q10, omega-3 fatty acids, Vitamin D, magnesium and the amino acid acetyl-L-carnitine can all help to to keep your blood pressure under control.
Still, that may not work for everybody.
The bottom line is if you have tried lifestyle interventions and your blood pressure is still consistently higher than 140 over 90, then you need to be on medication the medical experts say.
Eat healthy, Be healthy, Live lively