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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 25, 2020

        How to Live Longer? 21 Ways to Live a Long Life

        How to Live Longer? 21 Ways to Live a Long Life

        When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

        So, how to live longer? Here are 21 ways to help you live a long life

        1. Exercise

        It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

        2. Drink in Moderation

        I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

        3. Reduce Stress in Your Life

        Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

        4. Watch Less Television

        A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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        Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

        5. Eat Less Red Meat

        Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

        If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

        6. Don’t Smoke

        This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

        7. Socialize

        Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

        8. Eat Foods Rich in Omega-3 Fatty Acids

        Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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        9. Be Optimistic

        Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

        10. Own a Pet

        Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

        11. Drink Coffee

        Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

        12. Eat Less

        Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

        13. Meditate

        Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

        Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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        How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

        14. Maintain a Healthy Weight

        Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

        15. Laugh Often

        Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

        16. Don’t Spend Too Much Time in the Sun

        Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

        17. Cook Your Own Food

        When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

        Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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        18. Eat Mushrooms

        Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

        19. Floss

        Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

        20. Eat Foods Rich in Antioxidants

        Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

        Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

        21. Have Sex

        Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

        More Health Tips

        Featured photo credit: Sweethearts/Patrick via flickr.com

        Reference

        [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
        [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
        [3] Arch Intern Med.: Red Meat Consumption and Mortality
        [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
        [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
        [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
        [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
        [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
        [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
        [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
        [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
        [12] JAMA: The Disease Burden Associated With Overweight and Obesity
        [13] JAMA: The Disease Burden Associated With Overweight and Obesity
        [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
        [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
        [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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