Simple Techniques To Lower Your Blood Pressure By Dr. Philip Sobash

If you have high blood pressure, there are a number of things you can do to lower it. High blood pressure (HBP) is defined as 130/80 or higher. It’s often called the “silent killer” because many people don’t know they have it until a heart attack or stroke occurs. This can lead to disability and even death.

Cut Down On Salt

Salt is a major cause of high blood pressure, so it’s important to reduce your intake of processed foods and fast food restaurants as much as possible. If you can’t avoid them completely, try to choose healthier options at these types of establishments–for example, grilled chicken instead of fried chicken or a salad instead of fries or onion rings.

In addition to cutting back on processed foods and fast food restaurants, use herbs and spices instead of salt when flavoring food at home (you’ll still get the flavor without all those extra calories).

Drink More Water

Did you know that drinking enough water can help lower your blood pressure? Drinking at least eight glasses per day helps keep your kidneys working properly, which in turn helps to flush out toxins from the body and keep your skin looking healthy, according to Dr. Philip Sobash. It also keeps joints lubricated and prevents constipation, all of which are important factors in lowering blood pressure levels.

Avoid Eating Too Much Red Meat And Processed Meats

You might have heard that eating red meat and processed meats is bad for your heart. While this is true, it’s also important to understand why it’s so dangerous.

Red meat and processed meats are high in saturated fat, which raises cholesterol levels in your blood and increases risk of heart disease, saysDr. Philip Sobash. In fact, according to the American Heart Association (AHA), eating just one serving per day of foods like bacon or sausage can increase your risk of dying from heart disease by 20%. Furthermore, research published by Harvard University found that consuming just one serving per week of unprocessed red meat–such as beef or pork–increases mortality rates due to cancer by 17%.

Eat Foods Rich In Potassium

Potassium is a mineral that helps to lower blood pressure. It works by balancing the amount of sodium in your body, which can cause an increase in your blood pressure. Potassium-rich foods include bananas, avocados, potatoes (with skin), sweet potatoes/yams, spinach (fresh or frozen), broccoli and cantaloupe.

Be Mindful Of How Much Caffeine You Drink

Whether it’s coffee, tea or chocolate you’re drinking, caffeine can raise blood pressure. The recommended amount of caffeine for most adults is less than 300 milligrams a day. However, if your blood pressure is already high then it’s best to limit your intake even further and avoid these drinks altogether.

Caffeine is found in many foods and drinks including coffee (brewed from ground roasted beans), tea, cola soft drinks and some energy drinks. It can also be used as an ingredient in medications such as cold medications for children or adolescents who have trouble sleeping due to illness or stress at school/home life situations like bullying etcetera.