Part 2 of 3 parts
6. 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, which can negatively affect blood
pressure. Several studies have explored how reducing stress can help
lower blood pressure.
Here are two evidence-based tips to
try:
- Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies.
- Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
Tip: Chronic stress
can contribute to high blood pressure. Finding ways to manage stress
can help.
7. 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.
Tip: Dark chocolate
and cocoa powder contains plant compounds that help relax blood
vessels, lowering blood pressure.
8. Lose 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.
Tip: Losing weight
can significantly lower high blood pressure. This effect is even
greater when you exercise.
9. Quit Smoking. Among the many
reasons to quit smoking is that the habit is a strong risk factor for
heart disease. Every puff of cigarette smoke causes a slight,
temporary increase in blood pressure. The chemicals in tobacco are
also known to damage blood vessels.
Surprisingly, studies haven’t found a
conclusive link between smoking and high blood pressure. Perhaps
this is because smokers develop a tolerance over time.
Still, since both smoking and high
blood pressure raise the risk of heart disease, quitting smoking can
help reverse that risk.
Tip: There’s
conflicting research about smoking and high blood pressure, but what
is clear is that both increase the risk of heart disease.
10. Cut Added Sugar and Refined
Carbs. There’s a growing body of research showing a link
between added sugar and high blood pressure. In the Framingham
Women’s Health Study, women who drank even one soda per day had
higher levels than those who drank less than one soda per day.
Another study found that having one
less sugar-sweetened beverage per day was linked to lower blood
pressure. And it’s not just sugar — all refined carbs, such as
the kind found in white flour, convert rapidly to sugar in your
bloodstream and may cause problems.
Some studies have shown that low-carb
diets may also help reduce blood pressure. One study on people
undergoing statin therapy found that those who went on a six-week,
carb-restricted diet saw a greater improvement in blood pressure and
other heart disease markers than people not on a diet.
Tip: Refined carbs,
especially sugar, may raise blood pressure. Some studies have shown
that low-carb diets may help reduce your levels.
No comments:
Post a Comment