High blood pressure hurts the heart, increases risk for stroke, and is linked to memory decline. Eating less salt is one way to take control, but there are more solutions, according to various studies presented at an American Heart Association scientific conference.
Move More
Even if your salt intake is high, the more physically active you are, the less your blood pressure rises in response. This connection was observed in a study of 1,906 Chinese adults whose diets and activity levels were altered in different ways, enabling researchers to identify the salt-exercise relationship.
Enjoy Music
Listening to enjoyable music lowers blood pressure. In a Japanese study, blood pressure dropped by a significant six points among middle-aged people who spent one hour, every two weeks for three months, listening to music, singing along, and doing some stretching exercise to the tunes. The same schedule of laugher yoga classes produced a five-point drop after three months.
Eat Cereal
In the Physicians’ Health Study, which tracked more than 13,000 male doctors in the United States for about 16 years, those who regularly ate cereal had lower risk of developing high blood pressure. Compared to eating no cereal, eating it two to six times per week reduced risk by 12 percent and eating cereal seven or more times per week lowered risk of hypertension by 19 percent. High-fiber, low-sugar cereal is best.
Get More Fiber
A diet that is rich in fiber lowers blood pressure, cholesterol, and weight, according to U.S. government data from interviews with more than 11,000 people whose average age was 46. Check out "Easy Ways to Eat More Fiber" here.
Other research has found that eating foods rich in potassium, magnesium, and calcium also helps to control blood pressure. You can find a list of good sources here.
Trade Soda for Coconut Water
Unfortunately, sugary drinks can raise blood pressure. Instead of soda, consider coconut water for a quick potassium boost. For example, plain coconut water from Zico has 60 calories in 14 fluid ounces and delivers 569 mg of potassium, and from O.N.E., 11.2 fluid ounces packs 60 calories and 670 mg of the mineral. (As a comparison, a medium banana contains 422 mg potassium and 108 calories.)
Fruit-flavored coconut water is also available. Plain or fruity, it works well in smoothies, adds a pleasant coconut taste when mixed with orange juice or sparkling water, and is refreshing by itself. And, coconut water contains additional minerals that help to keep you hydrated in warm weather.
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