More people failing to manage their blood pressure in this day and age, according to experts. Learn how to manage and improve your blood pressure.
According to experts, high blood pressure (hypertension) increases the risk of cardiovascular disease and can lead to heart failure and stroke. However, as deadly as it is, new research suggests that hypertension is currently a growing issue.
The condition affects one-third of people in the U.S. and 1 billion worldwide. Fortunately, there are several ways you can naturally improve your blood pressure levels and help decrease the risk of hypertension.
Even though more people failing to manage their blood pressure is becoming an increasing problem, it doesn’t have to be your problem. The following are some natural things you can do to maintain healthy blood pressure.
1. Regular Exercise
One of the best things for your overall health and blood pressure is to exercise regularly. Keep in mind that the heart is a muscle, and just like exercise strengthens the rest of your muscles, it also makes your heart stronger and more efficient.
All you need is 150 minutes of moderate exercise (like walking) per week, which comes to 30 minutes, 5 days a week. Furthermore, vigorous exercise like running can reduce blood pressure levels even more.
2. Limit Salt Intake
Sodium (salt) is a big component of processed foods, as well as many people’s diets. However, various studies point to high salt intake as a factor in high blood pressure.
By limiting salt in your diet, you can help improve your heart and overall health. In addition to limiting your salt, you can add natural herbs and spices to give your food some flavor without the setbacks of sodium.
3. Drink in Moderation
While drinking alcohol is a common activity in the U.S., it’s important to keep in mind that there is a link between alcohol and 16% of hypertension cases worldwide.
If you already drink, you don’t necessarily have to give it up, but if you want healthier blood pressure then drinking in moderation is the way to go.
Men should drink a maximum of two drinks a day and women should stick to a maximum of one drink a day.
4. Eat Foods with Potassium
Two of the best things about potassium is its ability to relax blood vessels and how it gets rid of sodium in the body. Eating a diet rich in potassium is simple: replace processed foods with fresh, whole foods.
Potassium-rich foods include leafy green vegetables, fruits, tuna, salmon, dairy, beans, nuts, and seeds.
5. Minimize Caffeine
One of the reasons why people drink coffee regularly is because it wakes them up in the morning. This short-term spike in alertness is due to the caffeine in coffee; however, this may also cause a short-term spike in blood pressure levels.
Fortunately, according to current studies, it seems that caffeine does not cause a lasting increase. Moreover, the ones who are most affected by it are people who don’t consume caffeine regularly.
6. Increase Nitric Oxide
The body naturally creates nitric oxide, a molecule that dilates blood vessels and ensures that blood is flowing efficiently throughout the body. However, certain conditions and age can play a role in decreasing the amount of nitric oxide in the system.
Fortunately, there are circulation supplements that naturally help the body increase its nitric oxide production, resulting in better circulation. For example, L-arginine Plus combines several ingredients like l-arginine, l-citrulline, vitamin C, magnesium, and other vitamins and minerals to boost nitric oxide levels.
It promotes healthy blood pressure levels, energy levels, circulation, cholesterol, and overall heart health. Look into different circulation and heart supplements like L-arginine Plus to improve your overall heart health.
While more people are letting their blood pressure levels rise, you can avoid that situation by applying the tips above. If you already have hypertension, talk with your doctor to see if you need medications to bring your levels down.