High blood pressure, or hypertension, is a common health problem that can be controlled with simple lifestyle changes.
Here are four tips to help regulate your blood pressure.
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1. Watch your diet:
- Limit sodium: Sodium is a mineral found in salt and many processed and canned foods. Consuming too much sodium can cause fluid retention and increase blood volume. This, in turn, puts more pressure on the arteries’ walls, increasing blood pressure. The general recommendation is to consume less than 2,300 milligrams of sodium per day (the equivalent of about one teaspoon of salt).
- Increase potassium: The heart depends on properly balancing potassium and other electrolytes to function correctly. Eat foods rich in it, such as bananas and sweet potatoes, or add a natural potassium supplement to your diet.
2. Stay active:
- Regular exercise: get at least 150 minutes of moderate-intensity aerobic activity each week. Exercise helps you achieve and maintain a healthy weight, which is essential for maintaining healthy blood pressure.
3. Manage stress:
- Relaxation techniques: When we experience stress, the body activates a “fight or flight” response that involves the release of hormones such as cortisol and adrenaline. This response is designed to help us cope with imminent threatening situations by temporarily increasing heart rate and blood pressure. However, chronic stress keeps these responses activated for prolonged periods, which can pressure the cardiovascular system. Practice meditation, deep breathing, yoga, or other relaxation activities.
4. Support your body with dietary supplements:
- Graviola: Graviola is a natural source of compounds called anonaceous alkaloids, which may positively affect blood pressure. These compounds help dilate blood vessels, which facilitates blood flow and helps keep blood pressure within healthy levels.
Following these tips can control your blood pressure and improve your cardiovascular health!