Maintaining healthy blood pressure is vital, and there are some simple lifestyle tweaks that help. So let’s go over four of the best-researched ways to keep blood pressure in the healthy range:
#1 Increasing Nitric Oxide
Nitric Oxide is a molecule that helps blood vessels widen and dilate – think of your blood vessels like garden hoses…and nitric oxide turns them into firehoses.
The more dilated your blood vessels, the less pressure your heart requires to pump blood through your body – leading to healthier blood pressure, better brain function, and improved exercise performance.
Some foods that increase nitric oxide:
- Beets
- Leafy Greens
- Citrus Fruits
- Garlic
- Watermelon
- Pomegranate
#2 Balancing Potassium/Sodium Ratio
Less than 2% of Americans get enough potassium, and 90% of Americans get too much sodium.
These two minerals are critical for healthy fluid balance – and several studies indicate that consuming more sodium than potassium is a strong indicator of increased risk of cardiovascular problems.
Harvard Health Publishing said the following:
“When it comes to fighting high blood pressure, the average American diet delivers too much sodium and too little potassium. Eating to reverse this imbalance could prevent or control high blood pressure and translate into fewer heart attacks, strokes, and deaths from heart disease.”
The recommended daily allowances for adults are as follows:
- Sodium – 2,300mg (the average adult consumes 50% more sodium than this)
- Potassium – 4,700mg (the average adult consumes about 50% less than this)
Here are some delicious high-potassium foods:
- Avocados
- Baked Potato
- Sweet Potatoes
- Spinach
- Watermelon
- Coconut Water
- White Beans
- Black Beans
- Greek Yogurt
#3 Celery & Carrots (Blood Vessel ‘Relaxers’)
Celery contains a compound called phthalides – which may help relax blood vessels and promote healthy blood pressure.
Carrots contain similar compounds that may help relax blood vessels, not to mention they’re a great source of fiber!
#4 Exercise & Weight Loss
Exercise strengthens the heart, and a stronger heart can pump more blood with less effort.
According to the Mayo Clinic, being more active can lower systolic blood pressure by an average of 4 to 9 points.
And for weight loss, studies show blood pressure drops by 1 point for every 2.2lbs you lose.
Source: Rejuvica Health
