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An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically

An Alternative to Medication: 10 Foods That Lower Blood Pressure Organically

What are you doing to lower your blood pressure?

  • Are you handing over your paycheck to doctors and pharmacists?
  • Are you sacrificing the tastes of your favorite foods?
  • Are you missing out on some of your favorite activities?

If you are suffering from high blood pressure, or have been recently diagnosed with high blood pressure, your life will never be the same.

High blood pressure is a serious health issue that requires many lifestyle changes and treatments to control. It’s not something you can – or should – ignore, and it’s certainly not to taken lightly.

But while doctors and medications can help you lower your blood pressure, it’s ultimately up to you to make changes to your health that will keep your blood pressure in check.

Your doctor may have told you to avoid certain foods that contribute to high blood pressure, but you might not realize that there are foods that lower blood pressure, too. And if lowering your blood pressure is important to you, then, by all means, you should be eating these foods.

Diet is Better Than Reliance on Medication

While many folks marvel at the wonders of modern medicine, you should know that no medication is completely risk-proof. Many medicines used to lower blood pressure often tack on some unpleasant side effects, like diarrhea, constipation, erectile dysfunction, lack of energy, dizziness, cough, vomiting, headache, weight loss, or weight gain. Each of these side effects may need additional treatment measures, which means more doctor visits, possibly more medications, and certainly more money.

If you face high blood pressure, you may not realize that you have other management options outside of expensive medical treatment.

You may already know to avoid certain foods that can elevate your blood pressure, like salty foods, alcohol, processed meat, and coffee. But adding the right foods, such as those rich in potassium, calcium, and magnesium, can help you lower your blood pressure naturally without the drastic side effects of blood pressure medication.

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How Diets Lower Our Blood Pressure as Studies Show

  • Eating potassium helps your kidneys purge your body of excess sodium, one of the major culprits of high blood pressure.
  • Calcium helps blood vessels contract and expand, and not having enough calcium can tighten artery walls. It also helps balance your body’s sodium supply.
  • Magnesium helps calcium and potassium to pass through cell walls. Studies show that low magnesium levels can up the chance of a heart attack by 60%. [1]

10 All-Star Foods That Lower Blood Pressure

Now, that’s not to say that you should not take medication the doctor prescribed. But eating foods that lower blood pressure give you an additional means of taking control of your health that could give you the results you need quicker than medication alone.

Below you shall see 10 foods that help lower blood pressure.

1. Flaxseed

    Studies have proven that flaxseed can successfully lower blood pressure. Flaxseed doesn’t taste like much, which makes it great to sprinkle some on just about anything from salads to soups to sandwiches and more [2].

    Try flax seed in these delicious chocolate-cherry snack bars.

    2. Fresh Leafy Greens

      Foods like fresh kale, arugula, turnip greens, romaine lettuce, and spinach are naturally high in potassium. Avoid eating canned greens, like spinach and turnip greens, because these usually have added salt.

      This smoothie recipe combines fresh greens with calcium-rich yogurt for a tasty breakfast treat.

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      3. Red Beets

        High in nitric oxide, red beets can help open blood vessels to lower blood pressure. In addition, research shows that the nitrates in beet juice successfully lowered blood pressure in participants in just 24 hours [3].

        Try this easy recipe for a roasted beets salad.

        4. White Beans

          Just one cup of white beans, like cannellini beans or navy beans, can give you 13% of your calcium, 30% of your magnesium, and 24% of your potassium each day. Make sure you choose a no-salt canned variety if you don’t want to cook dry beans.

          Try this heart-healthy white bean chicken chili.

          5. Yogurt

            Yogurt is packed with calcium – you can get almost half of your daily servings in just one cup! It also contains 12% of the magnesium and 18% of the potassium your body needs.

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            Make your own fat-free Greek yogurt at home.

            6. Bananas

              Bananas have long been known as a source for potassium, but they also contain a fair amount of magnesium and calcium.

              Try this heart-healthy banana bread recipe.

              7. Quinoa

                This whole grain packs 15% of your daily magnesium, along with 1.5% the calcium and 4.5% of the potassium you need. It’s also gluten-free.

                Try this basic quinoa recipe.

                8. Broccoli

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                  Broccoli packs the potassium-calcium-magnesium trifecta in every stalk.

                  Try one of these 3 recipes that are chock full of broccoli goodness.

                  9. Skim Milk

                    Smothered in calcium, you can do your body good with a glass or two of skim milk each day. The Vitamin D and calcium work together to help lower blood pressure by 3 to 10 percent [4].

                    Try this morning smoothie recipe that uses skim milk and other heart-healthy ingredients.

                    10. Sunflower Seeds

                      These tiny seeds provide a great source of magnesium. Just make sure you buy the unsalted kind, since you want to minimize your salt intake.

                      Add to any salad, or try this extraordinary recipe for Sunflower Chive Cheese Cucumber Bites.

                      Let’s Embrace Health with a Good Diet! 

                      Adding these 10 foods that lower blood pressure to your diet may be the extra health boost your body needs to fight back against blood pressure issues.

                      Reference

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                      Alli Hill

                      Lifestyle Writer and Marketing Consultant

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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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