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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 January 21, 2020

        The Best Way to Create a Vision for the Life You Want

        The Best Way to Create a Vision for the Life You Want

        Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

        your vision of where or who you want to be is the greatest asset you have

          Why You Need a Vision

          Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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          How to Create Your Life Vision

          Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

          What Do You Want?

          The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

          It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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          Some tips to guide you:

          • Remember to ask why you want certain things
          • Think about what you want, not on what you don’t want.
          • Give yourself permission to dream.
          • Be creative. Consider ideas that you never thought possible.
          • Focus on your wishes, not what others expect of you.

          Some questions to start your exploration:

          • What really matters to you in life? Not what should matter, what does matter.
          • What would you like to have more of in your life?
          • Set aside money for a moment; what do you want in your career?
          • What are your secret passions and dreams?
          • What would bring more joy and happiness into your life?
          • What do you want your relationships to be like?
          • What qualities would you like to develop?
          • What are your values? What issues do you care about?
          • What are your talents? What’s special about you?
          • What would you most like to accomplish?
          • What would legacy would you like to leave behind?

          It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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          What Would Your Best Life Look Like?

          Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

          A few prompts to get you started:

          • What will you have accomplished already?
          • How will you feel about yourself?
          • What kind of people are in your life? How do you feel about them?
          • What does your ideal day look like?
          • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
          • What would you be doing?
          • Are you with another person, a group of people, or are you by yourself?
          • How are you dressed?
          • What’s your state of mind? Happy or sad? Contented or frustrated?
          • What does your physical body look like? How do you feel about that?
          • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

          It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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          Plan Backwards

          It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

          • What’s the last thing that would’ve had to happen to achieve your best life?
          • What’s the most important choice you would’ve had to make?
          • What would you have needed to learn along the way?
          • What important actions would you have had to take?
          • What beliefs would you have needed to change?
          • What habits or behaviors would you have had to cultivate?
          • What type of support would you have had to enlist?
          • How long will it have taken you to realize your best life?
          • What steps or milestones would you have needed to reach along the way?

          Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

          It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

          Featured photo credit: Matt Noble via unsplash.com

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