High blood pressure It fluctuates naturally throughout the day and this is normal, but when it stays consistently high, even at rest, it can mean problems. This means your heart needs to work harder to pump blood around your body, and while this process may seem harmless over time, it can increase your risk of developing deadly diseases such as heart attack or stroke. To prevent the condition from getting worse, it is important to make healthy lifestyle changes to lower your blood pressure.
Eating a heart-healthy diet plays a key role in lowering blood pressure and studies have found an association between drinking certain drinks and lowering blood pressure.
Here are three blood-friendly drinks:
Unsalted Tomato Juice
On a study Published in Food Science & Nutrition, drinking unsalted tomato juice lowers blood pressure and LDL cholesterol in Japanese adults at risk for cardiovascular disease.
LDL cholesterol is a waxy substance found in the blood and having high levels of LDL cholesterol in the blood is at the same risk as having high blood pressure such as heart disease and stroke.
In the study, 184 male and 297 female participants received as much unsalted tomato juice as they wanted over the course of a year.
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Beet juice may help lower blood pressure, according to a study, which found that people who drank eight ounces of beet juice daily lowered their systolic and diastolic blood pressure.
Nitrates, which are compounds of beetroot juice that convert to nitric acid in the blood and help widen and relax blood vessels, are thought to be the cause.
In addition, another study found that participants who ingested 17.6 ounces of beetroot juice had a reduced systolic blood pressure a few hours after ingestion, suggesting that it has an immediate impact.
Hibiscus tea, an herbal tea produced by parts of the hibiscus plant in boiling water, has also been shown to lower blood pressure in several studies.
On a study, 65 people with high blood pressure received hibiscus tea or placebo. After six weeks, those who drank hibiscus tea had a significant decrease in systolic blood pressure compared with placebo.
Echoing the findings, a 2015 review of five studies found that hibiscus tea decreased systolic and diastolic blood pressure by an average of 7.58 mmHg and 3.53 mmHg, respectively.
General Dietary Tips
High salt intake remains the biggest culprit of high blood pressure, so reducing the amount of salt you eat is one of the fastest ways to lower your blood pressure.
According to Blood Pressure UK, an adult should eat no more than six grams of salt a day, but most people eat much more than that.
Part of the problem stems from the fact that salt is often hidden in processed foods such as bread, cookies and breakfast cereals, and ready-made or cooked meals, so it is best to eat low-salt foods and stop using salt when cooking. or at the table, advises the health site.
Increasing fruit and vegetable intake can help counteract the negative effects of salt as they are good sources of potassium, which helps lower blood pressure.
Exercising regularly can also help lower blood pressure, as the Mayo Clinic explains: “Regular physical activity strengthens the heart. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force in the arteries decreases, lowering the blood pressure. "
Exercise also helps people control their weight, which is essential for regulating blood pressure, according to the NHS: “Overweight forces the heart to work harder to pump blood through the body, which can increase blood pressure. blood pressure.
"If you need to lose weight, remember that just losing a few pounds will make a big difference in blood pressure and overall health."