Unfortunately, 32 per cent of Aussies currently battle with high blood pressure, but worse still, this number is expected to rise to 60 per cent in the coming years if we don’t change our habits!
High blood pressure (or hypertension) puts you at risk of suffering a heart attack or stroke down the line.
In saying that however, it’s a preventable and treatable condition and with a few tweaks to your lifestyle, results are possible in just seven days!
In fact, IQS expert and nutritionist Raj Barker says reducing your blood pressure can be almost immediate with these hot tips!
Exercise regularly.
Just 30 minutes of exercise a day can kickstart your journey to lower blood pressure as being active helps to pump blood around your body more effectively. Activities such as cycling, swimming, dancing or even mowing the lawn are simple, yet work wonders for lowering blood pressure. The key is to find something you enjoy and incorporate it into your daily routine.
Give sugar the flick and focus on whole foods.
According to Gary Taubes, “it’s a reasonable assumption that sugar consumption elevates blood pressure.” Raj Barker, agrees explaining that blood pressure can absolutely be controlled by a healthy diet. “Focus on fresh, whole foods in their most natural state (full fat and unsalted). This draws on the JERF theory, and in fact, real foods naturally contain more potassium which lessens the negative effects processed salt (sodium) can cause on blood pressure.”
Reduce your sodium intake.
Eating too much sodium not only spikes blood pressure, but it puts a strain on all the organs that filter your blood! So, by reducing the excess salt in your diet, you can help out your whole bod. Sodium is hiding in all kinds of packaged and processed foods, so if you eat real, unprocessed foods (yes, JERF!), this will be simple.
Cut back on caffeine.
That rush that you get after one too many coffees could actually be high blood pressure triggered by excess caffeine. And, this can happen to you even if you don’t normally have high blood pressure. While there is no definitive research on why this occurs, science suggests caffeine can block the hormone that widens your arteries making it harder for you blood to be pumped around your body. As well as this, caffeine naturally causes a spike in adrenaline, which in turn, raises blood pressure. Not all coffee drinkers will be affected, but if you’re concerned, try cutting back and monitor how you feel.
Spice up your life.
The Spice Girls may have said it first, but it’s true! Adding herbs and spices into your diet, not only boosts flavour, but they’ve been proven to lower your blood pressure too. Our faves are anti-inflammatory garlic and of course, satiating cinnamon!
Address your stress.
You know that feeling when you’re stressed when your heart races and you feel like you’re going to explode? Well, that’s your blood pressure talking! While this may only be temporary, it definitely doesn’t help. If you’re feeling stressed, breathing exercises or meditation can help in lowering both your stress levels and your blood pressure.
Check out our 7-Day Reboot to help keep your blood pressure in check and find your healthiest you!
If you’re concerned about high blood pressure, please chat with your doctor.
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