Nottingham connected
Health & Food
25
4. Eat More Potassium-Rich Foods
Potassium is an important mineral. It helps your body get rid of sodium and ease pressure on your blood
vessels. Modern diets have increased most people’s sodium intake while decreasing potassium intake. To
get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more
fresh, whole foods. Foods that are particularly high in potassium include; Vegetables, especially leafy greens,
tomatoes, potatoes and sweet potatoes; Fruit, including melons, bananas, avocados, oranges and apricots;
Dairy, such as milk and yogurt; Tuna and salmon; Nuts and seeds; Beans
Bottom Line:
Eating fresh fruits and vegetables, which are rich in potassium, can help lower
blood pressure.
5. Cut Back on Caffeine
If you have ever had a cup of coffee before you have had your blood pressure taken, you will know that caffeine
causes an instant boost. However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause
a lasting increase. In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease,
including high blood pressure, than those who do not. Caffeine may have a stronger effect on people who do not
consume it regularly. If you suspect you are caffeine-sensitive, cut back to see if it lowers your blood pressure.
Bottom Line:
Caffeine can cause a short-term spike in blood pressure, although for many
people it does not cause a lasting increase.
6. Learn to Manage Stress
Stress is a key driver of high blood pressure. When you are chronically stressed, your body is in a constant
fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. When
you experience stress, you might also be more likely to engage in other behaviours, such as drinking alcohol
or eating unhealthy food, that can negatively affect blood pressure. Several studies have explored how
reducing stress can help lower blood pressure.
Here are two evidence-based tips to try:
• Listen to soothing music: Calming music can help relax your nervous system.
• Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
Bottom Line:
Chronic stress can contribute to high blood pressure. Finding ways to manage
stress can help.
7. Eat Dark Chocolate or Cocoa
While eating massive amounts of chocolate probably won’t help your heart, small amounts may. That’s
because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels
to dilate. For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and
has no added sugars.
Bottom Line:
Dark chocolate and cocoa powder contain plant compounds that help relax
blood vessels, lowering blood pressure.
8. Lose Weight
If you’re overweight, losing weight can make a big difference for your heart health. Losing 5% of your body
mass could significantly lower high blood pressure. Losing weight can help your blood vessels do a better job
of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom Line:
Losing weight can significantly lower high blood pressure. This effect is even
greater when you exercise.
Quit Smoking
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco
are also known to damage blood vessels. Still, since both smoking and high blood pressure raise the risk of
heart disease, quitting smoking can help reverse that risk.
Bottom Line:
Smoking increases the risk of heart disease and high blood pressure.
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