Adding excess salt will only cause you to retain excess fluids, which causes high blood pressure. Keep in mind that seas salt and kosher salt have the same amount of sodium as regular table salt. [2] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Salt makes your body retain fluid, which can lead to an increase in blood pressure.
Sodium causes your body to retain water, which can increase your blood pressure. It is usually listed on the nutritional breakdown on the label of prepared foods. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Read labels and buy low-salt, low-sodium, or unsalted foods. Foods that commonly have a ton of salt in them are prepared, canned, and bottled foods. These include meats, pickles, olives, soups, chili, bacon, ham, sausage, bakery products, and meats with added water, which will have a higher sodium content. Also, avoid prepared condiments, such as prepared mustard, salsa, chile sauce, soy sauce, ketchup, barbecue sauce and other sauces.
To track how much sodium you have eaten it’s a good idea to keep a food journal or use a tracking app. There are a variety of fitness and health apps that will allow you to track your sodium intake throughout the day. A low-sodium diet usually consists of eating between 0 mg and 1400 mg of salt a day. A moderate sodium diet will have between 1400 mg and 4000 mg a day. A high-sodium diet is anything over 4000 mg per day. Keep in mind that sea salt and kosher salt contain the same amount of sodium as table salt. [6] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Salt substitutes contain potassium chloride, which is not safe for some people, so you may want to avoid it. Instead, look into sodium-free alternatives to replace salt in your diet, such as lemon juice, flavored vinegar, fresh herbs, and salt-free herb and spice blends. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Note that the Recommended Daily Allowance (RDA) of sodium is about 2500 mg.
Try to have at least 1 meal each day that doesn’t include meat and mainly consists of fruits and vegetables. For example, you could have a salad for lunch that consists of several cups of leafy greens and is covered in a variety raw vegetables and seeds, such as carrots, cucumbers, celery, and sunflower seeds. [9] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source When you do eat meat and fish, make sure it is a lean type, such as chicken or salmon without the skin. When you eat or drink dairy products, make sure you are picking low-fat options.
Instead of eating red meat, eat healthier meats like chicken or fish. If you have a craving for sugar, eat a piece of fruit instead of a piece of candy.
Some of the best foods you can eat to increase your fiber include pears, strawberries, avocados, apples, carrots, beets, broccoli, lentils, and kidney beans. [11] X Research source It is recommended that you eat 8 to 10 servings of vegetables and fruits each day, so vary the foods you eat when adding fiber to your diet. [12] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Fish is high in protein, and many types of fish, including salmon, mackerel, and herring, also have high levels of omega-3 fatty acids. The omega-3 fatty acids are highest in the oils of the fish, so if you eat canned fish, don’t discard the oil. Eat it along with the fish! It is recommended that you eat only one or two 3 oz (85 g) servings of lean meat, including fish, each day. [14] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source You can also take fish oil tablets regularly to get more omega-3 fatty acids. However, do research on the fish oil tablet product you take. There are some concerns about raised levels of mercury from certain processed fish products.
Bananas Tomatoes/tomato juice Potatoes Beans Onions Oranges Fresh and dried fruits
The top supplements may assist in lowering blood pressure are coenzyme Q10, omega-3, fish oil, garlic, curcumin (from turmeric), ginger, cayenne, olive oil, nuts, black cohosh, hawthorn, magnesium and chromium. [17] X Expert Source Ritu Thakur, MANatural Health Care Professional Expert Interview. 25 July 2019. Ask your doctor if these are safe for you to take. You can also try using fenugreek seeds, basil, and flaxseeds to help improve your blood pressure. [18] X Expert Source Ritu Thakur, MANatural Health Care Professional Expert Interview. 25 July 2019. Vitamins like B12, B6 and B9 can help lower homocysteine levels in the blood. High homocysteine levels can lead to heart problems. [19] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
If you are having a hard time quitting smoking, talk to your doctor about how they can help you. They may be able to prescribe you medication that will help you quit and steer you towards programs that will help as well.
If a person already has hypertension, caffeine complicates the problem further because it is a nervous system stimulant. Thus, agitated nerves cause the heart to beat faster, which raises the blood pressure. If you are a person who drinks a lot of caffeine (more than 4 caffeinated drinks a day), you may need to taper yourself off caffeine to prevent withdrawal symptoms, such as headaches.
Many drugs are stimulants. These cause the heart to beat faster and the blood pressure to go up. By cutting out drugs and alcohol, you’ll succeed in reducing your blood pressure.
Normal blood pressure: below 120/80 Pre-hypertension blood pressure: 120-139/80-89 First stage hypertension: 140-159/90-99 Second stage hypertension: 160/100 and above
This overworking happens because the stress hormone increases your pulse, respiration, and heart rate. Your body thinks you need to either fight or run and is naturally getting your body ready do one of those things. Many people have a temporary rise in blood pressure when under stress. If you have high blood pressure because you are overweight or have a family history of hypertension, then stress raises it that much more. This is because your adrenal gland releases stress hormones which tend to cause your cardiovascular system to overwork.
When you are meditating, you can simply focus on breathing deeply and slowly. Do this until you fall asleep or you feel relaxed. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Can’t walk outside? Use a treadmill inside. The advantage is that you can walk even as it rains or snows outside. You can even walk in your pajamas without the neighbors seeing you! Taking a long walk will take the edge off a stressful day long before bedtime. Make time for decompressing each and every day.
