Nine ways to naturally lower your blood pressure have been revealed by The British Heart Foundation. Senior cardiac nurse Regina Giblin shared tips for managing high blood pressure without medication.
High blood pressure is a common medical condition where the force of blood pushing against your artery walls is consistently too high. It often has no symptoms, but over time, it can increase your risk of heart attack, stroke, and kidney disease. So, it’s important to get your blood pressure checked regularly and know your numbers.
1. Cut down on salt
Eating too much salt makes your body hold on to extra water, which can raise your blood pressure. Much of the salt we eat comes from processed foods, ready meals, soups, sauces and processed meats, rather than the salt shaker. Cooking from scratch and flavouring food with herbs and spices instead of salt can also make a difference over time.
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2. Eat a balanced diet
A healthy, balanced diet helps keep your heart and blood vessels healthy. Aim for plenty of fruit and vegetables, wholegrains, lean proteins, and healthy fats. The DASH and Mediterranean-style diets have been shown to support healthy blood pressure. Try eating in a similar way by having more fruit and vegetables, choosing wholegrains, including unsalted nuts, seeds or pulses, and using small amounts of unsaturated oils.
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