Health & fitness
How to lower blood pressure naturally and the best foods to reduce it
High blood pressure affects an astonishing one in three adults in the UK, which puts them at greater risk of heart disease and stroke. As there aren’t usually any symptoms, and our likelihood of developing the condition increases with age, it’s estimated that more than four million people are undiagnosed, so be sure to ask for a check next time you visit your GP.
Whilst medications are necessary in many cases, there are certain dietary adjustments that can help and are easily incorporated into your daily routine.
Whether you’re looking to add some spice to your meals or swap your breakfast or snack for a healthier one, there are dietary adjustments that can easily be made to keep your body in its best condition.
If you’re looking to keep your health in check, here are three of the best and most easy way to keep your blood pressure low through your diet.
Foods to reduce blood pressure
A spicy diet
A 2021 study found the benefit of seasoning your food heavily with spices, herbs, garlic is not just limited to making your meals taste great 0 it’s also likely to lower your blood pressure.
Researchers from Penn State University found seasoning food with 6.5g (or about 1.3tsp) of herbs and spices every day could encourage lower systolic and diastolic blood pressure. After three four-week periods, during which the study was conducted, the team found that after four weeks on a diet with increased herbs and spices, blood pressure readings improved.
Several spices contain anti-inflammatory compounds and have wide-ranging health benefits, including turmeric – which can easily be incorporated into your diet through cooking, smoothies and lattes.
A yoghurt a day
Yogurt with berries and nuts has been a go-to healthy breakfast for years, but new research from the University of South Australia has found that a daily dose of the white stuff may be capable of reducing blood pressure too. Calcium and potassium are key minerals in regulating blood pressure and both are found in yogurt.
But not all yogurt is created equal. Avoid processed versions with added sugar and stick instead to good quality, natural yogurt, preferably with live cultures to aid gut health.
Apart from breakfast, you can use yogurt as a stand-in for mayonnaise in sandwich fillings, stir it into soup, dollop on stews, curries or jacket potatoes or blend together Greek yogurt and milk to use in place of cream in sauces.
Walnuts are healthy
Nuts are certainly one of nature’s wonder foods but the humble walnut seems to have particular powers when it comes to lowering blood pressure. Scientists at Penn State University found that study participants who ate walnuts saw a bigger reduction in blood pressure than those eating a similar fatty acid profile without eating the nuts themselves.
To increase your intake of walnuts, chop and toast a batch in a dry frying pan and keep on your countertop in an airtight container. Sprinkle over porridge or eggs in the morning, on salads or soup for lunch and over your fish, meat or veggie meal in the evening.
Enjoy a cup of tea
If you don’t already, then having a cup of herbal tea in the evening is a great habit to adopt. It can aid digestion, relaxation and prevent you from reaching for an alcoholic drink if you are so inclined. For blood pressure choose hibiscus tea, which several studies have shown to have a significant lowering effect.
Try making a delicious hibiscus iced tea by placing 1 tbsp dried hibiscus flowers, 500ml cold water, a squeeze of lemon juice and 2 tsp honey in a jug. Mix well and chill for at least an hour. To serve, strain through a fine sieve over ice.
But just a word of caution, if you are taking hydro-chlorothiazide for high blood pressure, then hibiscus tea is not advised as it may interact with the drug.
This article is kept updated with the latest information.
Womens Workouts
Reduce Body Fat By Easy Cardio Workout | Exercises By Bipasha Basu Part 1 | Good Health 24/7
UNLEASH with Bipasha Basu ► https://www.youtube.com/watch?v=bOTgXW0fnGE&list=PL9vsk6jg0N5w78EpMZ7drInX1F8p2IDId
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Bipasha Basu is known to be the epitome of fitness and hardcore regime in Bollywood. In this video she tells us of how to do a rigorous 15 mins workout and burn the fat outta u. Unleash can help improve your lung,heart and circulatory function. The routine helps strengthen the bones and improves muscle coordination,It burns major calories and greatly assists in weight loss.
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Welcome to the final workout of our FULL BODY Series, a 35 minute fiery full body HIIT cardio workout that requires no equipment! This high intensity session is designed to push you to your limits, burn calories, and leave you feeling stronger.
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You’ll work through a series of challenging bodyweight exercises, each performed for 45 seconds, followed by a brief 15 second rest. The workout targets all major muscle groups. We’ll end with an intense 3 minute finisher with six exercises performed back-to-back for 30 seconds each. Get ready sweat and finish strong in this no equipment HIIT cardio workout! Workout details listed below
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⏱️ Duration: 35 minutes
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🔥 Finisher: 30/30/30/30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)
Exercises for this No Equipment Full Body HIIT Cardio Workout
Workout // 45/15
High Knees
Squats
Ghost Rope
Inchworm Push Ups
Plank T-Rotations
Blast Off Push Ups
Side Plank Hold R
Plank Hip Dips
Side Plank Hold L
Front to Back Squat Walk
Front to Back Lunge R
Front to Back Lunge L
Cossack Squats
Wide Push Ups
Shoulder Taps
Superman Push Ups
Rest
Leg Raises
Cross Crunch + Toe Touch R
Cross Crunch + Toe Touch L
Bicycle Crunches
Crunch Kicks
Half Burpees
Jumping Jacks
Lateral Squat Walk
Curtsy Lunges
Mountain Climbers
Hand Release Push Ups
Standing Oblique Twist R
Standing Oblique Twist L
1-1/2 Squat + Jump
Butt Kicks
Lower Rear Lunges
Rest
Finisher // 30/30/30/30/30/30
Lateral High Knees
In & Out Squats
Push Ups
Cross Mountain Climbers
Spot Sprint
Burpees
Cool Down & Stretch (4 mins)
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30 minutes of fast walking MOST days of the week is super HEALTHY!
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Health & fitness
I’ve lost over six stone but now my weight loss has stopped – could it be down to my tablets?
OUR resident specialist and NHS GP, Dr Zoe Williams, shares her expert advice.
Today, Dr Zoe helps a reader whose weight loss has stalled.
2
Q: I’VE lost more than 6st in the past four years by not drinking alcohol and eating sensibly.
I had got down to 18st when I had a heart attack four months ago.
I am feeling a lot better but since going back to my diet, I am finding it difficult to lose weight.
I am walking a lot but can’t seem to shift it.
Could the tablets I take be affecting my weight loss efforts?
A: Well done on losing so much weight so far, it’s not easy to do!
As weight reduces, using the same weight-loss methods can be more challenging as your body gets smaller and you burn fewer calories.
One way to combat this is to get stronger and build muscle, which burns a lot of energy, so can help to readdress that declining metabolic rate.
If you feel you would struggle with that, your GP may be able to refer you for some extra support, such as a tier-three weight-management programme.
Injectable weight loss medications, such as Wegovy and Mounjaro are offered by many of these services too, if that is a route you would consider.
Some medications are known to have weight gain side effects, including some diabetes and migraine medications, and antidepressants.
These tend to have an indirect effect, in that they may cause you to have more of an appetite or feel fatigued, so you’re less likely to want to exercise.
But the only medication prescribed for somebody following a heart attack, that stands out is a beta blocker, particularly the old-fashioned ones.
In your case, I think it’s more likely your weight loss has just plateaued.
Lose weight, build muscle, and improve balance with our 35 minute All in One Workout at home for Beginners and Seniors that includes Cardio, Strength, Balance and Stretching exercises. The low impact cardio workout has six exercises in 30 second rounds, done twice.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
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IT is a disease from the Victorian era but scurvy – caused by vitamin C deficiency – is re-emerging according to doctors.
It was rife among seafarers between the 15th and 18th century because they didn’t have fresh fruit and veg.
It’s clear we are not getting the 90mg needed by men and 75mg for women a day.
So, here are three ways to top up your Vit C levels. . .
HIGH-STRENGTH SHOT
4
IF your vitamin C levels are low, this super strong, clever liquid from DoSe is perfect.
This high-strength, fast-absorbing liquid has a lovely tropical flavour and each 5ml serving contains a whopping 1,000mg.
The daily upper limit for adults is 2,000mg.
The vitamin C liquid is wrapped in micro-bubbles of phospholipid liposomes which means a 200 per cent better absorption.
The 240ml bottle gives a 48-day supply (£35, victoriahealth.com) but you need to keep it in the fridge and it only lasts for three months.
NUTRIENT SMOOTHIES
4
THESE smoothies from Mockingbird are made using a special cold-pressed system to keep in the nutrients.
They taste great, you can pick them up in the supermarket and they don’t break the bank.
I tried the raw defence which contains pressed apples and carrot, crushed mango, orange, passion fruit, acerola cherries, celery and lemon.
A 150ml glass gives you nearly a quarter (23 per cent) of both your daily vitamin C and A requirements with just 72kcal.
There are five servings in a 750ml bottle – which contains 500g of fruit and veg in each.
It is on offer at Asda at the moment for £3 so works out at 60p a glass.
I love these for the whole family and have bought them again.
mockingbirdrawpress.com
FERMENTED DRINK
4
THIS is a very clever idea.
Yakult Plus Peach is a new addition to its fermented range which, like the rest of the drinks, is packed with 20billion friendly bacteria, scientifically proven to reach the gut alive and increase the bacteria in the gut.
It also contains 24mg of vitamin C which is about 30 per cent of your daily requirements.
This tastes great, is fat-free and has 70 per cent less sugar and 33 per cent fewer calories than Yakult Original.
This peach version has 2.7mg of sugar, 2.3g of fibre and 29kcal in each little 65ml bottle.
I love a multi-tasker and I love things that look after the health of your gut too.
This has just gone on sale at Ocado – £3.70 for 8 bottles.
yakult.co.uk
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