4. Drink less alcohol
Alcohol in small doses provides some health benefits, and can even lower your blood pressure – but when you binge drink, it has the opposite effect. Moderate drinking is recommended to ensure your blood pressure is kept under control which is two drinks a day for men under 65 years and one for women and men over 65. Not only that, but alcohol can reduce the effectiveness of any medication you might be taking to help reduce your blood pressure and contribute to weight gain, a risk factor for high blood pressure.
5. Drink less coffee
Drinking less coffee will help reduce blood pressure, as will drinking less caffeine generally. If you rarely consume caffeine, you can see an increase in 10 mm Hg if you begin drinking it as caffeine causes a dramatic spike in blood pressure. Try and avoid caffeine as much as possible, or cut it out completely if you’re struggling with hypertension.
6. Eat more garlic
Garlic has been shown in numerous studies to lower blood pressure and do wonders for your heart. The root contains the likes of allicin, which is a sulfur-containing compound released when garlic is crushed or broken down. It’s thought that allicin may reduce the narrowing of arteries, and in turn reduces blood pressure.
You can buy garlic extract which can be taken daily, or simply incorporate more garlic into your food.
7. Eat more fatty acids
Omega 3 fatty acids are really important for the body, helping cell regeneration and the growth of healthy hair. Of course, these fatty acids do more than that, including helping maintain a healthy blood pressure level. Research has shown that the omega 3 fatty acid, known as DHA, taken in combination with Omega 6 essential fatty acids such as primrose or flaxseed oil can help reduce blood pressure and protect your heart. Consuming lots of fish and other foods containing DHA is a great preventative of high blood pressure, when combined with a generally healthy lifestyle, a balanced diet and regular exercise.