Drinks For Lowering Your High Blood Pressure
About 50% of adult population in US1 are suffering from elevated blood pressure (hypertension) it is an extremely serious health issue which increases the risk of developing heart illness and stroke.
Diet has an impact on the management of blood pressureeating a poor diet can increase the risk of having high blood pressure. It also can result in obesity, which is one of the most significant risks for high blood pressure.
One in five adults who suffer from high blood pressure is recommended to adopt lifestyle changes to control their blood pressure.
Eating a balanced and healthy diet is among your first defenses against hypertension. Certain drinks have been proven to lower blood pressure making them a component of a balanced and healthy diet can help keep it within control.
What is high blood pressure?
Arteries transfer blood from the heart to other organs of your body the blood pressure can be an indicator of the force that is exerted by blood that flows through the artery walls. A high blood pressure is because the pressure is too strong and can cause damage to organs and arteries.
The blood pressure measurement is done in two times that are measured: when you heart beats (systolic pressure) and during the interval between heartbeats (diastolic pressure). Normal blood pressure must not exceed 120/80mm Hg. You could be diagnosed as having high blood pressure if your blood pressure is consistently over this.
If not treated high blood pressure may lead to serious health problems, such as:
- Coronary disease
- Kidney diseases
- Stroke
- Vascular dementia
- Aortic aneurysm
What are the most effective drinks to lower blood pressure?
Some drinks can help lower your blood pressure, including:
Skimmed milk
Yogurt with low-fat dairy products such as yogurt and skimmed milk are a great way to lower blood pressure.
A study2 has found that switching dairy products with a high fat content for a lower-fat alternative could lower blood pressure.
Full-fat dairy is rich in palmitic acid. It inhibits signals that relax blood vessels to allow for more circulation of blood. If you consume palmitic acid the arteries of your body remain constricted and tight increasing blood pressure.
If you consume skimmed milk or other dairy products that are low in fat you can reduce the risk of the acidity of palmitic acid and help keep your blood pressure in check.
Tomato juice
The evidence is growing that suggests drinking at minimum 1 glass of juice from tomatoes per daily can improve your overall health of your heart. Researchers3 have found that drinking a regular cup of unflavored tomato juice enhances diastolic and systolic blood pressure, as well as LDL cholesterol.
Beet juice
Beetroot is one of the root vegetables with numerous health advantages. A study found that the beetroot juice contains dietary nitrate that may help to control blood pressure for a short time (long-term effects are not yet known). The dietary nitrates in beetroot juice contain secondary metabolites that may assist in lowering blood pressure.
Hibiscus tea
Hibiscus tea is a great way to lower blood pressure when it is combined in conjunction with other lifestyle modifications.
A study of patients suffering from high blood pressure at stage 1. divided the participants in two different groups. One group was given the hibiscus tea every day for a month, while others adhered to dietary and lifestyle guidelines to lower their blood pressure.
Systolic blood pressure was found to decrease in both of the groups, however only the one group treated with hibiscus showed an significant decrease in diastolic and systolic blood pressure.
What is it that makes hibiscus tea a potent beverage for reducing blood pressure? It is thought that hibiscus6 contains diuretics and angiotensin-converting inhibitors, both of which effectively lower blood pressure.
Pomegranate juice
Pomegranate juice has powerful anti-inflammatory properties. It has been studied as a treatment for high blood pressure.
A review7 of eight controlled studies that were randomized found that drinking pomegranate juice can lower diastolic and systolic blood pressure. Make sure you drink at minimum 240ml daily pomegranate juice in a healthy diet for your heart, but make sure to choose products free of added sugar.
Drinks to limit or stay clear of in the event of high blood pressure
While certain drinks can aid in maintaining healthy blood pressure levels and lower blood pressure for those with hypertension, certain drinks can have adverse consequences and should be avoided or avoided.
Coffee
Coffee acts as an energizing stimulant for the central nervous system which stimulates the brain, making you feel more awake. Research has found that drinking 200-300mg of caffeine may temporarily raise your diastolic as well as systolic blood pressure.
The rise in blood pressure typically lasts approximately three hours, and has no long-term impact. However often, consuming large amounts of coffee (by consumption of energy drinks for example) can result in persistent high blood pressure..
It doesn’t mean that you should not enjoy your morning coffee or your favorite caffeinated soft drinks. According to a review of literature from 2017 of 34 research studies, taking caffeine in moderation is beneficial and safe for those with high blood pressure.
Alcohol
It is recommended that the American Heart Association (AHA)10 recommends not drinking greater than one drink per day for women, and two drinks per day for males. The AHA cautions against excessive drinking alcohol can increase the blood pressure of your.
A study11 of alcohol-induced hypertension indicates that drinking excessive alcohol along with hypertension are connected. It is believed that drinking alcohol increases blood pressure due to the fact that it alters the body’s physiology in a variety of ways, such as imbalances in the nervous system’s central part as well as increasing vasoconstriction (tightening of blood vessels) and reducing baroreceptor activity (sensors that detect your blood pressure).
However, this isn’t a reason to totally avoid drinking alcoholInstead, reducing your consumption of alcohol can help to prevent high blood pressure caused by alcohol.
Other ways to reduce blood pressure
Your doctor may recommend these strategies to maintain the health of your blood pressure
Staying active
Regular exercise can dramatically reduce your blood pressure, especially a couple of hours after exercising. Every type of exercise will reduce blood pressure, however cardiovascular exercises such as jogging are known to be the most effective.
Be sure to consult with your physician prior to exercising and ensure you are well-hydrated to avoid an increase in blood pressure or symptoms like shallow breathing dizziness, fainting and fatigue.
Eat a healthy diet
AHA suggests sticking strictly to Dietary Approaches To Stop hypertension (DASH) food plan12 in order to prevent or control high blood pressure. The plan encourages that you eat foods that are healthy and limit your intake of sweets, red meat and foods that have excessive salt and sugar added to them.
Stop smoking
A study13 revealed that prolonged exposure to nicotine inhalation can raise your blood pressure. Stopping smoking cigarettes is a step towards a healthier lifestyle and will lower blood pressure. Consult your physician to determine if you require treatment for nicotine dependence.
Manage stress
Controlling your stress will also help you maintain your blood pressure control. Stress14 could trigger an unintentional spike in blood pressure and can cause you to make poor lifestyle choices like drinking too much alcohol, being uninvolved in activities or eating unhealthy food.
Do your best to manage your stress levels, such as exercising and getting outside as well as eating a balanced diet and improving your time management skills by committing to hobbies, or engaging in mindfulness techniques such as meditation.