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Looking For High Blood Pressure Diet? These 5 Drinks Will Help

Looking For High Blood Pressure Diet? These 5 Drinks Will Help

Stable blood pressure is key for general health. As you age, you begin to learn what healthy diets and regular exercise can mean for your body.

Unfortunately, your blood pressure is affected by many different factors, and some of them may be out of your control. Stress, age, and genetics can all drive your blood pressure up, even when you are doing what you can to keep it down.

Eating well and moving your body are the building blocks for health. But if age or genes require you to find an extra boost, add one of these five drinks to your regular routine to help lower your blood pressure and boost heart health.

1. Low-fat Milk

High blood pressure has been scientifically linked to calcium intake. People who have calcium deficiency are more likely to have high blood pressure, and those who get enough daily calcium often have low blood pressure levels. This is proven by a study which gives calcium supplements to a group of people with high blood pressure. [1]

Drinking low-fat milk is important for people with high blood pressure because low-fat milk has more calcium than whole milk. Low-fat milk also has the perfect amount of fat for absorbing that calcium.

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Serve up three glasses of low-fat milk (or another low fat dairy product) per day to help lower blood pressure.

2. Pomegranate Juice

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    credit: Quinn Dombrowski

    High blood pressure can be affected by ACE, or angiotensin-converting-enzymes. Having too much ACE can constrict your blood vessels and raise your blood pressure.

    Pomegranates are full of natural ACE inhibitors, which prevent those enzymes from doing damage to your circulatory system. The juice of pomegranate acts like the medications doctors prescribe for high blood pressure, but it tastes quite a bit sweeter.

    Pomegranate juice is an exotic way to lower your blood pressure. But if it is too tart for your taste, consider adding it to another drink. Pour some in a smoothie with raspberries, and add a banana for extra potassium. Alternatively, add it to a cup of water to create a delicious flavored water.

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    Regardless of how you decide to enjoy it, pomegranate juice is able to lower systolic blood pressure by as much as 30 percent.

    3. Beet Juice

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      Credit: tracy benjamin

      Beetroot is a word that sounds so healthy that it sounds more like punishment than nourishment. But beets are useful for lowering blood pressure. Studies [2] have shown that even a single glass a day can reduce your blood pressure.

      Beets have high levels of naturally-occurring nitrate. The body converts dietary nitrate into nitric oxide, which dilates and relaxes your blood vessels.

      There is no need to force down a glass of straight beetroot juice if beets are not your favorite vegetable. Check out recipes for adding this heart healthy juice to a concoction of other delicious ingredients. Drinking your way to heart health can taste good!

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      4. Hibiscus Tea

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        Credit: L.S. Lee

        Tea has a huge number of health properties to support your entire body. Hibiscus tea, or tea brewed from hibiscus flowers, has special properties that work as natural ACE inhibitors, just like pomegranate juice does.

        One study [3] showed that people who drink this beautifully colored tea had a seven-point drop in their blood pressure. It may sound small, but even minor changes that can be maintained reduce the negative effects of high blood pressure like heart attacks and stroke.

        You can find hibiscus tea in the tea section of a supermarket or in a local health food store. Look for a high quality tea that does not include additives. Start by swapping out a cup of black tea for hibiscus, and aim to drink three cups a day for best results.

        If you like the color, but not the taste of hibiscus tea, look out for other herbal tea blends. Many American herbal tea blends contain hibiscus.

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        5. Cranberry Juice

        Cranberry juice, a liquid mostly set aside for cocktails and kidney stones, is another thirst quenching drink that promotes heart health.

        This juice has the ability to prevent blood vessel damage and reduce the damage already in the works to help lower your blood pressure. Antioxidants found in cranberry juice can also help increase blood flow by dilating your blood vessels, which is exactly what your body needs if you have high blood pressure.

        Some studies [4] say that you need two cups a day to minimize hearth disease and blood pressure risks, but others say there is no minimum amount required for optimal effects. Just be wary of the juice you buy. Some brands might include extra sugar or other additives that might work against its more beneficial properties.

        All of these drinks include amazing, naturally-occurring properties that benefit not only your heart, but your whole body. Consider adding one or more of these delicious, thirst-quenching refreshments into your daily life. Enjoy a glass full of something that keeps you happy and healthy.

        Reference

        [1] http://www.healthcentral.com/high-blood-pressure/c/63485/69792/blood/
        [2] http://www.medicalnewstoday.com/articles/288229.php
        [3] http://www.webmd.com/heart/news/20081110/hibiscus-tea-may-cut-blood-pressure#1
        [4] http://www.medicaldaily.com/benefits-cranberry-juice-2-cups-day-may-lower-heart-disease-risk-356800

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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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