Hypertension, or high blood pressure, is a troubling health concern for millions of people. In fact, 70 million American adults suffer from high blood pressure and it contributes to 25 percent of emergency room visits. But did you know that hypertension is considered the number one treatable risk factor for cardiovascular disease? The key is to make certain lifestyle choices that help you to avoid hypertension, saving not only your health but also potentially thousands of dollars in medical expenses.
According to the Mayo Clinic, the specific cause of high blood pressure is unknown in 85 to 95 percent of cases. Genetics, as well as other factors, can play a role in the development of hypertension. The good news is that you have the power to prevent and reverse this condition through actions and choices.
Avoidable Factors Contributing to Hypertension
- Smoking: The nicotine in tobacco smoke contributes to the formation of blood clots, reduces oxygen to the heart, and triggers muscle contractions that raise blood pressure.
- High salt intake: Certain individuals are sensitive to salt, causing an increase in both swelling and blood pressure after consuming too much. Rather than using common table salt, opt for sea salts which contain a lower percentage of sodium chloride and a higher percentage of beneficial mineral electrolytes.
- Sedentary lifestyle: A lack of regular exercise can lead to obesity, inflammation, and weakened heart function, all of which contribute to high blood pressure. Incorporating physical activity into your daily routine can help you maintain a healthy weight and stave off hypertension.
- Alcohol consumption: Studies have shown that even moderate alcohol intake can increase blood pressure over time. Reducing your alcohol intake can have a positive impact on your overall cardiovascular health.
Supplements to Help Lower Blood Pressure
In addition to making lifestyle changes, some supplements have been shown to help improve cardiovascular health and reduce high blood pressure. Here are a few options to consider:
- Garlic extract: Garlic has long been known for its heart-health benefits, including lowering blood pressure. Garlic extract can be purchased at health food stores or online.
- Magnesium: This essential mineral helps maintain a regular heartbeat and has been shown to lower blood pressure.
- Hibiscus: This flower has been used traditionally to treat various ailments, and recent research supports its positive impact on blood pressure.
- Omega-3 fatty acids: Known to lower blood pressure and triglycerides, omega-3 fatty acids are found in cold-water fatty fish like salmon and sardines, as well as in chia and flax seeds, walnuts, and other sources.
- CoQ10: Studies have shown this coenzyme to be effective in lowering blood pressure, and a deficiency in CoQ10 may even cause hypertension.
By adopting a nutrient-dense diet that includes targeted supplements, engaging in regular physical activity, and managing stress levels, you’ll not only reduce your risk of hypertension but also improve your overall health and long-term vitality. As a result, you can lessen the health risks posed by elevated blood pressure and reduce your healthcare costs.
