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How Do I Lower My Blood Pressure?

This is how you alleviate hypertension.

Newsweek AMPLIFY-  Lower Blood Pressure

Rebekah is a middle-class divorcee with 2 kids she's putting through college. She works as an HR Manager in a well-established law firm on weekdays but on the weekends, she's been focusing on getting her resin-art online shop to take off.

Rebekah is an incredibly vivacious woman who values putting in time and dedication into every project. If she's not the one spearheading new propositions, she's the avid supporter who's on the go, switching trains to ensure she is able to catch her sons' theater performances in the next state.

However, as Rebekah spreads herself thin to make sure she's actively present in her kids' lives and that everything in the two businesses is in order, she often forgets to make time for herself. She eats fast food takeout for at least 2 meals a day and barely has any sleep.

One day, she starts seeing kaleidoscope-like stars in her vision. Aside from being powerful, spunky women, what else do you think would Rebekah, Toni Braxton, and Oprah Winfrey have in common?

The answer: High Blood Pressure.

Hypertension or High Blood Pressure is among the leading causes of death in the United States. According to the Center for Disease Control and Prevention, about one in three Americans have hypertension.

What is Hypertension?

Blood pressure is always written with two numbers. The first number (systolic) is the one that looks like the numerator when two numbers are presented in a figure that may look like a fraction to you. It represents the pressure in blood vessels when your heart contracts or beats.

The second number (diastolic), the one that looks like the denominator, represents the pressure in the vessels when your heart rests between beats.

Your blood pressure depends on the amount of blood your heart is pumping, and how much resistance is found to prevent your blood from flowing in your arteries. Hypertension is an ailment in which your blood vessels have persistently elevated pressure

High blood pressure is often called the "silent killer" because it can go for years undetected. You can go without symptoms for years but it can continue to damage blood vessels without your knowledge. Having an uncontrolled high blood pressure doubles your risk of dangerous health problems, like heart attacks and strokes.

Blood pressure under 120/80 mm Hg is considered normal. When your blood pressure reads 130/80 mm Hg or more, it is considered high. For numbers that are above normal but under 130/80 mm Hg, that is considered as elevated blood pressure. This suggests that you are at risk for acquiring high blood pressure.

The great thing about catching your elevated blood pressure early on is that you can easily perform small lifestyle adjustments that can keep your blood pressure in check and significantly lower your risk — without requiring maintenance heart medications.

Newsweek AMPLIFY-  Lower Blood Pressure

Lifestyle change # 1: Find Time For Exercise

Since it looks like no one should be hitting the gyms anytime soon with this pandemic, you can make good use of all that transportation time you now have an excess of to follow a quick Youtube workout video.

In a study conducted in 2013, inactive older adults who engaged in aerobic exercise training reduced their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic. These outcomes are on par with some of the average blood pressure medications available.

As you frequently improve your heart and breathing rates, your heart gets more powerful and is able to pump with less effort over time. This places less stress on your arteries and reduces your blood pressure.

A common question asked is: how much activity should be my target for the week? A 2013 report by the American College of Cardiology (ACC) and the American Heart Association (AHA) recommends moderate- to vigorous-intensity physical activity lasting 40-minutes, three to four times per week.

Lifestyle change # 2: Snack On Avocados

Avocados have become extremely famous and trendy. From smoothies to putting them on toast, there are recipes that incorporate avocado into your everyday meals abound. They're being passed around as a great everyday fruit for good reason.

Stuffed with good fats, avocados are a good source of vitamin K and folate. One half of an avocado (100 grams) holds 487 mg of potassium. If you eat an entire avocado, you'd get 20% of your daily potassium needs at once. Increasing your potassium consumption and decreasing salt intake can also reduce your blood pressure.

This information originates from a study called Dietary Approaches to Stop Hypertension (DASH). Further research has confirmed that potassium does give the benefits of reducing blood pressure.

Potassium is a double title-holder: It effectively lessens the impact of salt in your system and also relieves tension in your blood vessels. However, diets rich in potassium may be detrimental to people with kidney disease, so it would be best to consult your doctor before increasing your potassium intake.

Lifestyle change # 3: Check The Labels

Make it a practice to check labels. Most of the excess salt in your diet comes from processed food like those easy heat-only packs and most things on the cheap take out menu. You may not have time to plan and cook elaborate meals but you can surely opt for healthier alternatives that could be delivered to you in bulk weekly rather than waiting for odd hours or when you actually have time to eat, making you resort to whichever 24/7 fast-food chain is nearest you.

If you see something labeled "low-fat", beware. Those are customarily high in salt and sugar to offset the loss of fat. Fat is what makes your food tasty and causes you to feel full. The U.S. Food and Drug Administration (FDA) says that a sodium listing of 5 percent or less on a food label is recognized as low, while 20 percent or more is regarded as high.

Cutting down on — or if possible, cutting out — processed food will aid you in eating less salt, less sugar, and less refined carbohydrates. When you are able to do this, it will surely impact your blood pressure positively.

Lifestyle change # 4: Eat More Dark Chocolate

Dark chocolate is a blend of cocoa, fat, and sugar. It is loaded with antioxidants and has been proven to help the brain. Dark chocolate has also been found to aid in lowering blood pressure.

Dark chocolate should be at least 60 to 70% cacao for it to be genuine dark chocolate and give the benefits that come with it. A review of studies from Harvard found that eating one to two squares of dark chocolate per day can lower the peril of heart disease by decreasing blood pressure and inflammation. The flavonoids present in chocolate with more cocoa solids are the ones to thank. These flavonoids were observed to assist in dilation and/or widening of your blood vessels.

A study conducted in 2010 found that in 14,310 test subjects without hypertension, those who ate more dark chocolate had significantly lower blood pressure overall than those who consumed less dark chocolate.

Newsweek AMPLIFY-  Lower Blood Pressure

Lifestyle change # 5: Reduce Stress

We live in incredibly stressful times. The pandemic, our personal and family's health, the recession, it can be easy to fall into an anxious cycle needlessly worrying about things you have no control over. Don't fall victim to this.

Finding ways to reduce your own stress is vital for you to stay healthy and maintain your blood pressure to normal levels.

There are various ways to successfully relieve stress, the trick is finding time to figure out what works for you. You can try practicing deep breathing, reading a book, or watching a comedy special. You could also brew a calming cup of your favorite hot drink like Organifi's Gold Pumpkin Spice.

Get it while you can! Back for a limited time only, this night-time tea was made with the delicious flavors of fall. This all-organic pumpkin spice superfood tea will be sure to support calmness and soothe you as you repair and regain energy for your next activity.

You'll find that you can easily recreate the taste of that pumpkin spice latte from the coffee shop you used to frequent with zero sugar! This drink has no syrup, no whipped cream, or anything artificial that could deter you from your cause to lower your blood pressure levels.

Order a bottle now to taste this healthy pumpkin spice treat!

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