The beat goes on

Simple and natural ways to lower blood pressure

High blood pressure is a big problem. According to the U.S. Centers for Disease Control and Prevention, roughly one in three adults in the United States has high blood pressure.

While such figures might be frightening, Johns Hopkins Medicine notes that there are some simple and natural ways for people to lower their blood pressure.

It’s important for those who suspect they are beginning to encounter higher blood pressure to visit their doctor and seek medical attention first. Once medical advice has been given, adopting a healthier lifestyle can help keep blood pressure at a safer level.

OPT FOR HEARTHEALTHY FOODS

Instead of foods that are high in sodium, eat a diet that is rich in whole grains, fruits, vegetables and lean proteins. Check labels before buying prepared foods at the grocery store, as many such foods are high in sodium.

LOOK FOR FOODS THAT CONTAIN PROBIOTICS

Johns Hopkins Medicine notes that studies have linked foods that contain probiotics to healthy blood pressure.

“Probiotics are ‘good’ bacteria that exist within the body to help with digestion and defend the body against harmful bacteria,” said Natalie Hill, an advanced-practice registered nurse at Conway Regional Medical ClinicPottsville. “Yogurt is a great source of supplemental probiotics.”

Probiotics are consumable live bacteria, and while studies regarding the relationship between probiotics and blood pressure are ongoing, researchers believe probiotics may produce chemicals that, when absorbed in the blood stream, may activate receptors in the blood vessels to lower blood pressure.

EXERCISE

Those with high blood pressure who are carrying a few extra pounds should know that research indicates extra weight can cause injury to the heart.

“Seniors can begin exercising by simply putting one foot in front of the other,” Hill said. “Walking is an excellent way to improve cardiovascular health and promote weight loss. The senior should obtain 30 minutes of exercise each day but can begin with 10-minute sessions while building endurance.”

Dropping those pounds, especially through physical activity that can boost heart health, can help with lowering blood pressure. — Courtesy of Metro Creative, with contributions by Emily Edmisten, special sections writer