Being heart-healthy means taking care of your cardiovascular system. You don't have to be a professional athlete or dietician to keep your heart healthy - all you have to do is make smart choices every day.
Here are 7 simple ways to lower your blood pressure and improve your heart health without medication:
Go for a walk
Walking can provide you with a number of health benefits which include: keeping your heart healthy, lowering blood pressure, keeping your muscles and joints moving, and maintaining a healthy weight. According to Dr. Joseph Mercola, setting aside 20 to 25 minutes for a daily brisk walk can add 7 years to your life.
Eat a heart-healthy diet
Eating a well-rounded diet of lean meats, fish, eggs, lentils, beans, and vegetables can improve heart health. Heart-healthy foods are great because they can help with circulation, promote healthy blood flow, lower blood pressure, and cholesterol, which can help clear blockage and blood clots, and help with inflammation. Foods high in potassium, like potatoes, are great too.
Drink some alcohol
According to research from Boston’s Brigham and Women’s Hospital, light to moderate drinking, which is one drink per day or less, can have health benefits such as preventing heart disease and lowering the risk of hyperextension in women.
Indulge in dark chocolate
Dark chocolate is very nutritious and is also packed with antioxidants. Dark chocolate contains fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. Dark chocolate has been known to improve blood flow, lower blood pressure, and even help prevent heart disease.
Relax a little
According to a study published by the American Heart Association, working 41 hours per week or more at the office raises your risk of hypertension by 17%. So, take a break and relax. You can do this by reading, exercising, drinking tea, or listening to soothing music.
Cut out the sodium
According to the American Heart Association, your daily sodium intake should be below 1,500 mg to maintain healthy blood pressure. They say that "when there’s extra sodium in your bloodstream, it pulls water into your blood vessels, increasing the total amount (volume) of blood inside your blood vessels. With more blood flowing through your blood vessels, blood pressure increases. This puts an extra burden on your heart and blood vessels. In some people, this may lead to or raise high blood pressure."
Take a yoga class
Take a yoga class that focuses heavily on deep breathing. Yoga has physical benefits including increased blood flow, boosting your immune system, lowering blood pressure, lowering blood sugar, and keeping your heart healthy. Yoga can also help improve your sleep patterns and help you relieve stress.
At LongevityMed we can help you get on the right path to better health through nutrition, supplementation, and lifestyle changes. Contact us today to schedule a consultation.
