The day for candy indulgence in the form of heart shaped boxes and unexplainable heart palpitations has passed. You wore red and pink – and hopefully told someone you loved them. But have you told your heart how you feel? You’re heart is responsible for the beat in your pulse and the air in your lungs. I think it is time to give back a little.
High blood pressure, also known as Hypertension, affects 1 in 3 people here in the United States and takes no prejudice against gender or race. As you age, your risk increases and every 2 out of 3 people struggle to manage their blood pressure by age 65. Taking steps now can increase you’re awareness and lower the likelihood that you’ll suffer with the majority! Steps that can help lower blood pressure naturally include dining with specific food items and creating lasting changes in your lifestyle. Try them all and see which ones you can add to your daily routine!
5 Foods that can help lower blood pressure:
- Spinach and Kale
Spinach and kale are filled with fiber, potassium, foliate, magnesium and vitamin C. Add them to shakes or saute in Olive Oil, these leafy greens have the nutrients necessary to manage your blood pressure
Items like skim milk and non-fat Greek yogurt contain Calcium and vitamin D that work hand in hand to reduce blood pressure by 3-10%!
Loaded with potassium, bananas are a great on the go snack and are easily added to recipes at any time.
Out for sushi? Eating soybeans are another great, low-calorie snack that contain higher levels of potassium and magnesium that increase your odds against high BP.
- Dark Cacao
Loaded with antioxidants, catechins as well as flavanols that increase nitric oxide production, raw Cacao can get you on track to improving hypertension.
5 Lifestyle changes that can help lower blood pressure:
- Meditation not medication
Restful awareness can reduce stress and in turn have an effect on lowering blood pressure! Try practicing transcendental meditation to trigger the bodies natural self-repair mechanism.
- Pick up the weights
Seemingly contradictory, while lifting weights can temporarily increase your blood pressure, the long-term results greatly outweigh the risk when performed safely and correctly.
- Decrease your alcohol consumption
3 or more alcoholic beverages temporarily increases blood pressure as well as adds unproductive caloric intake to your diet. However, one glass of red wine has proven to be heart healthy!
- Cut out salt
Excess of 500mg of sodium a day can increase blood pressure. Eating whole, natural, unprocessed foods can decrease your sodium intake which had a serious effect on hypertension.
- Loose a couple extra waistline pounds
Obesity and hypertension are related to one-another. By decreasing your overall body fat percentage you reduce the necessary cardiac output and lower your chances for dangerously high blood pressure.
Try this smoothie and feel your heart swell.... in a good way <3
1/2 c Strawberries (Frozen or fresh)
1 c Spinach
1/2 c 0% Fage Greek Yogurt
1 c Skim milk or unsweetened Almond Milk
2 Tbsp Flax seeds
1 serving Sun Warrior, Warrior Blend Protein
Blend well and enjoy. These ingredients may seem strange all added together, but I promise your heart, your waistline and your tastebuds will thank you!