Wellness Wednesdays by Nurse Fiona- Natural ways to support Blood pressure
Natural ways to lower Blood Pressure
High blood pressure affects more than 1 in 4 adults in England – that is approximately 12.5 million people in the UK alone. There is robust evidence to show that lowering blood pressure can reduce the risk of stroke by 27%, heart failure by 28% and Coronary heart disease by 17%.
What is Blood Pressure?
Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest. A ‘normal’ reading is 120/80mm hg.
What causes high blood pressure?
- High salt diet
- Poor diet
- Birth control pills
- Heavy metal poisoning
5 ways to lower Blood Pressure naturally
- Increase Potassium in your diet: Potassium is a key mineral that helps to lower blood pressure by balancing out the negative effects of salt consumption. The more potassium you eat, the more sodium you lose through urine which can help support blood vessel walls. Foods rich in Potassium include coconut water & bananas.
- Coenzyme Q10 daily: CoQ10 in an antioxidant critical for supporting heart health. Research shows 200 to 300 mg of CoQ10 per day can reduce blood pressure. That’s because CoQ10 makes cells healthier and less vulnerable to constriction, which can elevate pressure inside blood vessels.
- Ensure adequate mineral intake: Most people take a multivitamin but what is more essential for heart health is obtaining minerals through our diet or a Multi-mineral supplement. Low minerals can cause heavy metal poisoning known to increase blood pressure. Magnesium, a mineral essential for over 300 reaction in our body has shown to reduce blood pressure by relaxing blood vessels
- Take Omega 3: One main cause of high blood pressure in inflammation. Recent studies have shown that EPA & DHA in fish oils reduce inflammation and improve heart health. Consume sustainable oily fish 3x per week or take a good quality Fish oil daily
- Prioritise sleep: It’s thought that sleeping fewer than six hours a night could be linked to increased blood pressure. Sleeping seven to eight hours a night may play a role in the treatment and prevention of high blood pressure.
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