Taking measures to keep your blood pressure steady can cut your risk of heart disease and stroke in half, and it can keep your mind sharp. The good news is that controlling your blood pressure is getting a lot easier.
Sip on tea
Drinking three cups of black, green, or oolong tea can lower your risk of hypertension and lower your numbers five points if they’re already high. The flavonoids in tea relax blood vessels and help block the formation of artery-stiffening plaque.
Eat Green Veggies
Even if you’re past menopause, your fat cells create estrogen. Ensuring it’s the safest form can cut your risk of high blood pressure. The key is eating a cup of broccoli, Brussels sprouts, or kale daily.
This grape skin extract can widen arteries, improve blood flow and prevent pressure spikes, trimming up to 11 points off your pressure. Resveratrol helps muscles surrounding arteries relax and reduces inflammation.
Try a foot massage.
You can lower your blood pressure by massaging the bottoms of your feet for two minutes twice each day. Try to focus on the base of your big toes and the arch of each foot, areas that are packed with reflexology points that calm the adrenal glands, reducing their production of pressure-spiking cortisol.
Eat More Broccoli
Too much sodium does raise your blood pressure. However, there’s an easy fix which is eating three cups of broccoli, cabbage, Brussels sprouts, or bok choy each week. All are sources of sulforaphane, which helps your kidneys flush out pressure-raising sodium. It also helps to eat a half-cup of cooked tomatoes, spaghetti sauce, and salsa count!
Add In CoQ10.
Adding in 120 mg. of coenzyme Q10 (CoQ10) keeps your artery walls relaxed even when your stress level is high. CoQ10 helps your cells convert food into energy, which chases away tiredness for nine in 10 women!
Try an Upbeat Book.
Increasing your production of the calming hormones dopamine and oxytocin can lower your blood pressure six points or more, and one of the fastest ways to get that boost is to spend 20 minutes a day reading something upbeat or inspiring.
Try walking Barefoot.
Sitting all day at work has been linked to high blood pressure, but there’s a very simple antidote: Just walking barefoot on a rough surface, like a walkway, patio, or scratchy doormat, for five minutes can stimulate acupressure points on the soles of your feet which reduce stress.
Eat More Seafood.
Adding in three 6-oz. servings of fish in your weekly diet can lower your blood pressure as effectively as eating a low-salt diet. Fish’s protein, potassium, and healthy fats stop the buildup of plaque. Plus, it helps relax and dilate the blood vessels that nourish your heart.
Even if your blood pressure was good a few years ago, it’s smart to check it regularly.
HERE’S WHAT THE NUMBERS MEAN:
Less than 120/80 = Normal
120/80 to 139/89 = Prehypertension
140/90 or greater = Hypertension