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10 Natural Ways To Lower Blood Pressure

10 Natural Ways To Lower Blood Pressure

There are a lot of people with higher than normal blood pressure these days. If your doctor has expressed concern about your blood pressure, don’t worry – there are ways to lower your blood pressure naturally, and hopefully you can avoid medication. However, if you leave it too long, it will be too late to lower it naturally and you’ll have to depend on medication. High blood pressure can lead to heart disease, kidney and heart failure, and stroke – to name a few! This condition is definitely worth taking seriously.

High blood pressure can be caused by a variety of issues: stress, existing health problems like kidney disease, genetics, obesity, too much sodium, and many more. Sometimes people look at a list like this and think “how will I ever find the time to fix all of this?” People lead busy lives these days, but these solutions won’t take too much of your time. In fact, by making different decisions each day, you can lower your blood pressure and impress your doctor! Here are 10 changes you can make that are proven to lower blood pressure:

1. Reduce Sodium Intake

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    This is probably the easiest and fastest one on the list. All you have to do is taking a quick look at the sodium amount listed in the nutritional content of any food and pick the healtheir option. Many restaurants are now listing which menu items are lower in sodium or fat content, so eating out won’t require too much added research either. You can also reduce sodium by gradually decreasing the amount of salt you add to your meals. Over time your taste buds will adapt and you won’t notice the difference.

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    2. Add More Vitamins and Minerals to Your Diet

    Pill Box

      Specifially, Vitamin B6, Potassium, Magnesium and Calcium. All of these are proven to naturally lower blood pressure, and they all have other health benefits as well. For example, did you know that a high number of people don’t have enough magnesium? However, before taking any additional supplements, be sure to talk to your doctor, particularly if you are already on any other medications. Because of drug interactions, you may need to take these supplements at different times or you may not even be able to take one or two of them.

      3. Lower Your Blood Sugar

        High blood sugar is a growing problem because of all the refined sugars and carbs available today. (Too bad they are cheap and delicious!) You don’t necessarily have to elminate these foods completely, but if your blood pressure is very high, you may want to avoid them completely until your health is under control. After that, you can probably indulge in a sweet treat once in a while, but be careful not to overdo it. Another product that increases blood sugar is sodas and other sugary drinks. If you the fizz of these drinks and carbonation will make water easier to drink, try mineral water like Perrier or San Pelligrino. You can find them wih natural flavors like lime and lemon.

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        4. Try Some Cardio

        Man Running Outside Along Desert Trail

          Cardio is a good way to lose excess pounds and get your heart pumping, both of which will help to lower your blood pressure. Busy people don’t have time to spend hours at the gym, but you can get some excercise in throughout the day, just by making some changes. Try taking the stairs instead of the elevator or escalator whenever you have the option. If you work or live in a building where you are constantly taking the elevator, this alone will be a dramatic increase in your cardio exercise. You can also buy a step counter and wear it each day. Set some step goals and challenge yourself to increase the amount of steps you take each day.

          5. Weight Training

          weights

            Just like cardio, weight training can help you get in better shape which will result in lower blood pressure. If you don’t have time to hit the gym, try putting ankle weights on for part of the workday or using weights while watching Netflix in the evenings. You don’t have to carve out a hige amount of time to lift weights; you can get creative about it and do two things at once.

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            6. Yoga or Pilates

            yoga1

              Relaxing and beathing deeper are two keys to lower blood pressure. Yoga will help you to breathe deeply, relax your body and your mind, and stretch out your muscles. Pilates will make you sweat a little more than yoga, but ithis low-impact exercise will also help you to relax and is good for your muscles and joints. If you have time, try to do one or both of these at least twice a week.

              7. Walking

              walking

                Something as simple as going for a walk can do wonders for your mind and your body. In addition to helping you lower your blood pressure, walking will help you to lose weight, realx your body, give you new perspective on a problem, and it also gives you a much needed break from your busy day. Try taking some time out of your lunch hour to go for a walk and enjoy the sights and sounds around you.

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                8. Sleep More

                sleep

                  Because of the nature of the typical Western lifestyle these days, sleep has become a precious commodity that no one gets enough of. Over time however, lack of sleep can be a cause of high blood pressure. If your sleep cycle has become disrupted after too many late nights and early mornings, you can try taking Melatonin, (consult your doctor first) a naturally-occuring sleep hormone in your body. You shouldn’t take too much of it, and it should only be used for a short time to get your sleep cycle back on track. You can also ask your doctor for something stronger to help you sleep. Your to-do list will have to wait until morning or the weekend to get some, because sleep is (and should be) very important.

                  9. Kick the Bad Habits

                  no smoking

                    If you smoke, it will be very hard for you to lower your blood pressure naturally unless you quit. If you are serious about it, there are many options available today that have made it easier for a lot of smokers to quit. Cognitive beavior therapy, the Nicotine Patch, and the Nicotine Inhaler have all been successful. If you drink too much, this will also cause your blood pressure to rise. However, a glass of red wine has been proven to help lower blood pressure. You can still have a drink to unwind after a busy day, but you may have to change your drink of choice.

                    10. Learn to Relax

                    Girl Sitting Alone On Swing In Autumn

                      We live in a fast-paced, busy world that demands we rush to get to work, rush to get things done, rush home to spend time with our kids before going to bed and starting all over again the next day. The stress of this lifestyle is taking a severe toll on our bodies, and high blood pressure is one of the results. If you want to lower your blood pressure naturally, this is one of the most important ways to do it. You can (and should) take care of all the other items on this list, but if you fail to learn to relax and destress, you will be fighting this battle with your body for the rest of your life. Stress is very powerful and can severely harm your body if left unchecked. To successfully lower your blood pressure you will have to find a ways to relax. You may need to go to counselling to learn how to destress, schedule some “me time” where no one will bother you, or even change your job. In the long run, stress is just not worth your health. You don’t have to do it all at once – start with small, managable steps like taking the long way home a couple times a week, scheduling a day off here and there to spend with your family, or making time for a massage a couple times a month.

                      Featured photo credit: Piotr Marcinski via shutterstock.com

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                      Last Updated on March 3, 2021

                      9 Meal Planning Apps That Will Help You Eat Healthier

                      9 Meal Planning Apps That Will Help You Eat Healthier

                      Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

                      Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

                      1. Pepperplate

                         

                        Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

                        It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

                        Price: Free

                        Get the app here:Android

                        2. Paprika

                        Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

                           

                          Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

                          This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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                          Price: $4.99

                          Get the app here: iOSAndroid

                          3. Ziplist

                          ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

                             

                            Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

                            The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

                            Price: Free

                            Get the app here: iOS, Android

                            4. AllRecipes Dinner Spinner

                            Allrecipes Dinner Spinner App Review - Appedus App Review

                              Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

                              Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

                              Price: Free

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                              Get the app here: iOS, Android

                              5. MealBoard

                              The Best Meal-Planning Apps for 2021 | Digital Trends

                                 

                                After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

                                By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

                                Price: $2.99

                                Get the app hereiOS

                                6. Love Food Hate Waste

                                Best eco-friendly apps to go green in 2018

                                   

                                  Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

                                  All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

                                  Price: Free

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                                  Get the app here: iOS, Android

                                  7. Menu Planner

                                     

                                     

                                    Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                                    The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                                    Price: $2.99

                                    Get the app here: iOS

                                    8. Cook Smarts

                                    Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                                       

                                       

                                       

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                                      Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                                      Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                                      Price: $21 / 3 months

                                      Get the app here: Website

                                      9. Evernote Food

                                      Screen Shot 2014-05-27 at 4.56.10 PM

                                        Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                                        Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                                        Price: Free

                                        Get the app hereiOS, Android

                                        Final Thoughts

                                        If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

                                        More on Meal Planning

                                        Featured photo credit: Edgar Castrejon via unsplash.com

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