Lowering Blood Pressure 5 Proven Ways

1. Lowering Blood Pressure 5 Proven Ways High blood pressure is a serious health concern that affects millions of people worldwide. Left uncontrolled, it can lead to a range of serious health problems, including heart disease, stroke, and kidney failure.

2. 1. Adopt a Healthy Diet One of the most important ways to keep your blood pressure under control is to adopt a healthy diet. Eating a diet that is rich in fresh fruits and vegetables, whole grains, and lean protein, and low in salt and unhealthy fats, can help lower your blood pressure. Some foods that are particularly helpful for lowering blood pressure include:

3. Leafy greens, such as spinach and kale • Berries, such as blueberries and strawberries • Nuts and seeds, such as almonds and flaxseeds • Fatty fish, such as salmon and mackerel • Low-fat dairy products, such as milk and yogurt Eat Less Salt Most of us consume salt at the wrong time. According to the American Heart Society, an average American consumes approximately 3,400 mg of sodium each day. The recommended daily dose is 2300 mg and the ideal limit is less than 1200 mg daily, particularly if one is undergoing high blood pressure. Adding the sodium to your diet can improve your heart health as a result. For a reduction in sodium intake, try this tip:

4. Add More Potassium to Your Diet to Reduce High Blood Pressure In addition, potassium is known to increase heart speed and reduces sodium effects. It helps your body flush out excess sodium, reduces pressure on your blood vessels and helps lower your blood pressure. Incorporating it into your diet can increase heart health. Avoid Processed Foods A good food regimen helps with the reduction of the risk from blood pressure, so doctors suggest avoiding processed foods. Processed food contains a lot of sodium and saturated fat, two things hypertension sufferers should avoid. Dr. Desai advises you to use multiple colors on your plates. In his book, he recommends consuming more fruits and veggies such as apples, pears, bananas, beets, dark chocolate, kiwis and watermelon.

5. Eat Dark Chocolate Chocolate is not just tasty, it helps reduce blood pressure. In a recent survey of a population with diabetes, a newer study showed that consuming chocolate and eating dark chocolate were associated with higher blood pressure. Dr. Desai recommends dark chocolate should contain high amounts of cocoa and should not contain sugar. It seems like flavonoids are causing blood vessel relaxation and the release of nitric oxide in dark chocolate. Try the DASH Diet Using a diet to help decrease your blood pressure, Dr. Mehta recommended that patients take DASH diets as an effective treatment to reduce hypertension and diabetes. The diet contains foods rich in minerals, protein and fiber, with no cholesterol and low in sodium.

6. Address: 8415 Pineville-Matthews Rd. Charlotte, North Carolina 28226 Phone: 704-541-7111 Email: appt@tebbyclinic.com Website: www.tebbyclinic.com