Blog Post #682 Lower your Blood Pressure- part II

Blood Pressure Month – part III

We have been looking at the silent killer of high blood pressure.  

Let’s look more at some natural ways to lessen your blood pressure.

-6 Reduce Stress.

Stress is a manifestation of ‘fight or flight’.  Stress can raise your blood pressure, put all kinds of endorphins in your bloodstream and add to many illnesses.

There are two main suggestions to limit stress:  listening to music and working less (or changing jobs to a less stressful job).  I love to listen to music. I have six Pandora channels – two oldies channels and four classical channels.  I put that on in the background when I write these blogs.

-7 Eat dark chocolate

Okay, I don’t always like dark chocolate – I like the sweet chocolate (that has too much fat, sodium, calories, and sugar).  Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.

-8 Lose weight

Losing and maintaining a good weight also is good for your blood pressure.  Carrying those extra pounds makes your heart work harder and your blood vessels also carry higher pressures.  Losing weight is estimated to lower blood pressure by at least 5%. And when you lose weight AND exercise the effect is even stronger.

-9 Quit smoking

Yes – you shouldn’t smoke anyway – but quitting will help with the blood pressure.

-10 Cut added sugar and refined carbs

Of course added sugar and refined carbs are also related to not losing weight.  Cut them out!! And, not only white sugar but also white flour which converts to sugar in your bloodstream.

-11 Eat berries

Your eating was discussed yesterday, but berries also go well with lessening blood pressure.

Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.

-12 Meditate

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. I get up about 5:30 in the morning and spend time in Bible Reading, prayer, meditation, and thinking.

-13 Eat calcium rich foods

Calcium-rich diets are linked to healthy blood pressure levels. Get calcium through dark leafy greens and tofu, as well as dairy. I don’t drink much milk anymore (and tofu isn’t big on my grocery list). I do love spinach, cabbage, and broccoli.

-14 Take natural supplements

Things like aged garlic fish oil, hibiscus flowers (for tea). (I haven’t done much of this – taking medications)

-15 Eat foods rich in magnesium

Magnesium is an important mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains. I eat oatmeal four times a week!!!

So, there you have it!!!  Blood pressure is a ‘silent killer’.  These last two days we have focused on natural remedies for blood pressure.  There are of course medications (like I have too many of).

Take care of yourself!!!

Karen

Posted by Bruce White

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