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26 Health & Food
10. Cut Added Sugar and Refined Carbs
Many researches show a link between added sugar and high blood pressure. Sugar and all refined carbs,
such as the kind found in white flour, convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low-carb diets may also help reduce blood pressure.
Bottom Line:
Refined carbs, especially sugar, may raise blood pressure. Some studies
shown low-carb diets may help reduce your levels.
11. Eat Berries
Berries are full of more than just juicy flavour. They are also packed with polyphenols, natural plant
compounds that are good for your heart.
Bottom Line:
Berries are rich in polyphenols, which can help lower blood pressure and the
overall risk of heart disease.
12. Meditation or Deep Breathing
While these two could also fall under “stress reduction techniques,” meditation and deep breathing deserve
specific mention. Both meditation and deep breathing are thought to activate the parasympathetic
nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood
pressure. Deep breathing techniques can also be quite effective. Try guided meditation or deep breathing.
https://youtu.be/awc8MLSpjlQ
Bottom Line:
Both meditation and deep breathing can activate the parasympathetic
nervous system, which helps slow your heart rate and lower blood pressure.
13. Eat Calcium-Rich Foods
People with low calcium intake often have high blood pressure. While calcium supplements have not been
conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels. In addition
to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. Here is a
complete list of calcium rich foods – www.mojatu.com/15-calcium-rich-foods/.
Bottom Line:
Calcium-rich diets are linked to healthy blood pressure levels. Get calcium
through dark leafy greens and tofu, as well as dairy.
14. Take Natural Supplements
Some natural supplements may also help lower blood pressure. Some of the main supplements that have
evidence behind them are aged garlic extract, berberine, whey protein, fish oil and hibiscus.
Bottom Line:
Several natural supplements have been investigated for their ability to lower
blood pressure.
15. Eat Foods Rich in Magnesium
Magnesium is an important mineral that helps blood vessels relax. While magnesium deficiency is pretty
rare, many people do not get enough. Eating a magnesium-rich diet is a recommended way to ward off high
blood pressure. You can incorporate magnesium into your diet with vegetables, dairy products, legumes,
chicken, meat and whole grains.
Bottom Line:
Magnesium is an important mineral that helps regulate blood pressure. It’s
found in whole foods, such as legumes and whole grains.
Take Home Message
High blood pressure affects a large proportion of the world’s
population. While drugs are one way to treat the condition,
there are many other natural techniques that can help.
Controlling your blood pressure through the methods in
this article may, ultimately, help you lower your risk of heart
disease.