How To Lower High Blood Pressure In 1 Minute

High blood pressure is a dangerous condition
that can damage your heart. It affects one in three people in the US and
1 billion people worldwide. If left uncontrolled, it raises your risk
of heart disease and stroke. In this video we share our top tips to lower
blood pressure. Any extra resources or information will be
included in the description so make sure to check it out. Our first tip is to Walk and exercise regularly. Exercise is one of the best things you can
do to lower high blood pressure. Regular exercise helps make your heart stronger
and more efficient at pumping blood, which lowers the pressure in your arteries. In fact, 150 minutes of moderate exercise,
such as walking, or 75 minutes of vigorous exercise, such as running, per week can help
lower blood pressure and improve your heart health. What’s more, doing even more exercise reduces
your blood pressure even further, according to the National Walkers’ Health Study. Our next tip is to Reduce your sodium intake. Salt intake is high around the world. In large part, this is due to processed and
prepared foods. For this reason, many public health efforts
are aimed at lowering salt in the food industry. In many studies, salt has been linked to high
blood pressure and heart events, like stroke. However, more recent research indicates that
the relationship between sodium and high blood pressure is less clear. One reason for this may be genetic differences
in how people process sodium. About half of people with high blood pressure
and a quarter of people with normal levels seem to have a sensitivity to salt (11). If you already have high blood pressure, it’s
worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and
try seasoning with herbs and spices, rather than salt. Our third tip is to drink less alcohol. Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high
blood pressure cases around the world. While some research has suggested that low-to-moderate
amounts of alcohol may protect the heart, those benefits may be offset by negative effects. In the US, moderate alcohol consumption is
defined as no more than one drink a day for women and two for men. If you drink more than that, cut back. Our fourth tip is to Eat more potassium-rich
foods. Potassium is an important mineral. It helps your body get rid of sodium and ease
pressure on your blood vessels. Modern diets have increased most people’s
sodium intake while decreasing potassium intake. To get a better balance of potassium to sodium
in your diet, focus on eating fewer processed foods and more fresh, whole foods. At number 5 we recommend to Cut back on caffeine. If you’ve ever downed a cup of coffee before
you’ve had your blood pressure taken, you’ll know that caffeine causes an instant boost. However, there’s not a lot of evidence to
suggest that drinking caffeine regularly can cause a lasting increase. In fact, people who drink caffeinated coffee
and tea tend to have a lower risk of heart disease, including high blood pressure, than
those who don’t. Caffeine may have a stronger effect on people
who don’t consume it regularly. If you suspect you’re caffeine-sensitive,
cut back to see if it lowers your blood pressure. Our sixth tip is to Learn to manage stress. Stress is a key driver of high blood pressure. When you’re chronically stressed, your body
is in a constant fight-or-flight mode. On a physical level, that means a faster heart
rate and constricted blood vessels. When you experience stress, you might also
be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy
food, that can negatively affect blood pressure. Our seventh tip is to Eat dark chocolate or
cocoa. Here’s a piece of advice you can really get
behind. While eating massive amounts of chocolate
probably won’t help your heart, small amounts may. That’s because dark chocolate and cocoa powder
are rich in flavonoids, plant compounds that cause blood vessels to dilate. A review of studies found that flavonoid-rich
cocoa improved several markers of heart health over the short term, including lowering blood
pressure. For the strongest effects, use non-alkalized
cocoa powder, which is especially high in flavonoids and has no added sugars. And for our final tip we recommend loosing
weight. If you’re overweight, losing weight can make
a big difference for your heart health. According to a 2016 study, losing 5% of your
body mass could significantly lower high blood pressure. In previous studies, losing 17 pounds (7.7
kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood
pressure by 6.5 mm Hg. To put that in perspective, a healthy reading
should be less than 120/80 mm Hg. The effect is even greater when weight loss
is paired with exercise. Losing weight can help your blood vessels
do a better job of expanding and contracting, making it easier for the left ventricle of
the heart to pump blood. So that sums up our top tips for lowering
blood pressure. If you found any of it useful then hit that
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