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7 Simple Food and Exercise Tips to Lower High Blood Pressure

The Danger of High Blood Pressure

High blood pressure is a big problem that can harm your health. It’s sometimes called a “silent killer” because it can lead to dementia, heart attacks, strokes, and kidney problems. High blood pressure is when your blood pushes too hard against your blood vessels. You can tell if it’s high if it’s 140/90 mmHg or higher. Things like being overweight, drinking too much alcohol, smoking, having a family history of high blood pressure, or not being active can cause high blood pressure.

Lose Weight to Lower Your Blood Pressure

Being overweight can make your blood pressure go up. It can also cause problems with your breathing when you sleep. Losing even a little bit of weight can help lower your blood pressure if you’re too heavy.

Eat Yogurt

Yogurt is a good food that can help control your blood pressure. It has calcium, which is a nutrient that can lower your blood pressure. You can eat yogurt with fruits for breakfast or use it as a dip for a tasty snack.

Add Bananas to Your Diet

Bananas are a good source of potassium, a mineral that’s great for your blood pressure. Eating just one banana can give you 9% of the potassium you need each day. Potassium helps control your blood pressure, and you can enjoy bananas in smoothies, baked treats, or as a healthy snack because they also have lots of fiber.

Enjoy Berries

Berries, especially blueberries, have something called nitric oxide that can help your blood flow better and lower your blood pressure. Eating a small amount of berries, even less than 28 grams a day, can really make a difference in your blood pressure.

Go for Leafy Greens

Leafy greens like spinach, mustard leaves, beet greens, and lettuce have magnesium and potassium, which are good for your blood pressure. You can eat them in sandwiches, smoothies, or omelettes.

Use Garlic

Garlic is not only tasty but can also help control your high blood pressure. The allicin in garlic can lower your blood pressure. When you cut or crush garlic, it releases allicin, which is good for managing your high blood pressure.

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