UK news 7 natural ways to lower blood pressure and protect your heart last minute news


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- These simple changes can help you keep high blood pressure at bay

UK news 7 natural ways to lower blood pressure and protect your heart last minute news


PremierLeague-News.Com

- These simple changes can help you keep high blood pressure at bay

UK news 7 natural ways to lower blood pressure and protect your heart last minute news
19 June 2022 - 14:00

PremierLeague-News.Com - Breaking Sport Transfer News ! Around a third of UK adults have high blood pressure, and many may not even be aware of it. The condition is usually silent, without symptoms, but if left untreated it could lead to serious complications. Some of the resulting health problems of high blood pressure, or hypertension, can include heart disease, heart failure, heart attack, stroke, kidney disease, and vision loss. It is very important, therefore, to detect high blood pressure and take steps to keep it under control. Sometimes, healthy lifestyle changes are enough to lower your blood pressure levels. In other cases, you may need to combine them with medications prescribed by your doctor. READ MORE: Advice for getting to sleep in hot weather But in either case, there simple changes to your diet and everyday life, proven by research, you can make to keep your arteries healthy. We have consulted Penn Medicine and Jonhs Hopkins Medicine for the latest advice from the experts. 1. Decrease sodium in your diet One of the best ways to lower your blood pressure is to eat less salt. This is especially tricky when you consume a lot of processed, pre-packaged and restaurant foods - where nearly 70 percent of the sodium we eat comes from, according to Penn Medicine. You should try to avoid processed foods and read the labels on the food you buy. In the UK labels on pre-packed food must say how much salt they contain. Check out the salt content on the back, side, or the front of the packaging. Salt content could be shown as a percentage of your reference intake (RI), or have green/amber/red labels to colour-code the amount of salt. Adults should eat no more than 6g of salt a day (2.4g sodium) – that's around 1 teaspoon, says the NHS. 2. Add more potassium to your diet Potassium acts in two ways to help lower your blood pressure. The mineral both helps your body get rid of sodium and eases tension in your blood vessel walls, helping regulate heart rate. Good sources of potassium include: Bananas Green vegetables – such as broccoli, parsnips and brussels sprouts Beans and pulses Nuts and seeds Fish Beef Chicken Turkey The NHS says a varied balanced diet should provide all the potassium you need, and that taking too much from supplements could be harmful. People with kidney disease should avoid consuming too much potassium, and consult with their doctor. Bananas may be the best-known source of potassium (Image: Acme Food Arts/Getty Images/StockFood) 3. Eat probiotics We constantly learn more on how the natural microorganisms in our guts can have an effect on our overall health. Research has shown that gut bacteria can affect metabolism, immune responses and even mood. Studies have linked eating food that contain live microorganisms - called probiotics - with positive health outcomes.

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. 4. Lose excess weight Johns Hopkins researchers have found that excess weight is not only linked to conditions like high blood pressure or diabetes, as it has long known. Extra pounds can by themselves cause heart muscle injury. 5. Commit to an enjoyable regular physical activity Gym resolutions quickly go stale, so you should try to find some form of aerobic exercise you truly enjoy - be it walking, jogging, or dancing. And that's because regular physical activity benefits your body in so many ways. Exercise helps control high blood pressure, manage your weight, strengthen your heart and lower your stress level. In fact, in some cases, physical activity can be as beneficial to your heart as medication. Walking and cycling are good aerobic activities 6. Avoid too much alcohol Too much alcohol consumed at one time can cause a sudden spike in your blood pressure. The calories and sugar contained in alcoholic drinks can also contribute to increased body fat and weight gain. People who take medication for high blood pressure should be especially vigilant, as alcohol can also reduce its effectiveness. The NHS advises both men and women not to drink more than 14 units of alcohol a week on a regular basis. If you drink as much as 14 units a week, it's best to spread this evenly over 3 or more days. A unit of alcohol is about half a pint of beer (ABV 3.6%). A small glass (125ml) of wine (ABV 12%) contains about 1.5 units of alcohol. 7. Relieve stress Stressful situations are a part of every day life, but once they are resolved, your heart rate and blood pressure return to normal. However, prolonged stress can raise your blood pressure and keep it there for longer. While easier said than done, there are some lifestyle changes that can help your body cope with life stressors in a healthier way. From yoga to taking time for yourself to unwind, avoiding unnecessary stress triggers to reframing your mindset, these changes could help you relax and lower your blood pressure. Get more health news from CambridgeshireLive straight to your inbox for free HERE . Read More Related Articles Saxenda: the weight loss injection you can buy at Boots, Lloyds and other pharmacies Read More Related Articles Symptoms and treatments for sun allergies that can cause painful reactions

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