High blood pressure, also called hypertension, puts increased pressure on your heart and blood vessels. This, among other things, put you at an increased risk of a heart attack. This is why it is extremely important to manage your blood pressure and keep it as close to the optimum numbers as possible (often cited as 120/80). The most important piece of advice, of course, is to consult with your doctor for a personalized plan. With that said, there are quite a few things you can do within your regular diet to help lower your high blood pressure.
Perhaps the tip to top most lists in regards to lowering blood pressure is to reduce the amount of salt in your diet. The more salt you consume, the more sodium there will be in your bloodstream. This can destroy the normally good balance and negatively impact your kidneys’ ability to remove water. The ultimate result of this is higher blood pressure because of the strain and excess fluid.
Limit Alcohol Intake
Do you drink alcohol on a regular basis? Many sources indicate the more alcohol a person drinks, the higher their blood pressure is likely to be. This is why many doctors will ask about your drinking habits and advise you to cut down on your intake in order to reduce high blood pressure. Even if you do not cut it out entirely, you can see results. For instance, if you find you are drinking a glass of wine or bottle of beer every night, perhaps two on some nights, consider cutting it down to one drink every second night to start. This way you can adjust and not send your body into shock while also reaping the rewards.
Cut Back On Caffeine
Caffeine in beverages like coffee, black tea, energy drinks, and some sodas can also raise your blood pressure, much like alcohol. Be sure to limit your intake by eliminating energy drinks, choosing alternatives like green or white tea instead of black, and switching to decaf coffee after your first cup.
Did you know potassium can help regulate your blood pressure? The best source of natural potassium, not in a supplement, is in bananas. In addition to just eating more bananas on their own, you can also make recipes including bananas, such as smoothies, banana bread, and peanut butter and banana sandwiches.
Fish is a great food to include in your diet with the healthy fats, omega-3s, et cetera, if you want to help regulate your high blood pressure in a natural way. If you are new to fish, start out slowly and include it in two meals a week, slowly increasing until you are used to it!