Hi steemians,
It's my pleasure to be a part of this contest. I believe it is a two in one opportunity for me ; Firstly, to share a good content by the various researches i've made concerning the topic and my personal knowledge on the matter. Secondly, i believe the recipe i'm about to share would be of great help to those who are suffering from blood/heart pressure if they stumble upon this post eventually.

INTRODUCTION

source

Firstly ,blood pressure is the pressure of blood pushing against the walls of your arteries . Arteries are one of the blood vessels that carry blood from your heart to other parts of your body. Your blood pressure normally rises and falls through out the day based on your activities

Having blood pressure measures consistently above normal may result in a diagnosis of high blood pressure (or hypertension. The higher your blood pressure levels, the more risk you have for other health problems , such as heart disease, heart attack, and stroke.

CAUSES OF HIGH BLOOD PRESSURE

High blood pressure can be caused by the following factors:

• A diet high in salt , fat, and/or cholesterol.
• Some medical conditions like hormone and kidney problems, diabetes, and high cholesterol.
• Family history, especially if your parents or other relatives have high blood pressure .
• Lack of physical activities ,being over weight or obese
• Tobacco use or drinking too much alcohol
• Older age( the older you are ,the more likely you are to have high blood pressure), etc

NATURAL WAYS TO LOWER YOUR HEART/BLOOD PRESSURE

There are a number of things you can do to lower your blood pressure naturally, even without medication.

• WALK AND EXERCISE REGULARLY

Exercise is one of the best things you can do to lower your heart pressure. Regular exercise help make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
Walking just 30mins a day can help lower your blood pressure. More exercise helps reduce it even further.

• REDUCE YOUR SODIUM INTAKE

Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.

• DRINK LESS ALCOHOL

Drinking alcohol in any quantity may raise your blood pressure. Moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back

• EAT MORE POTASSIUM-RICH FOODS

Potassium is an important mineral. It helps your body get rid of sodium and eases pressure on your blood vessels.

Foods that are particularly high in potassium include:

• vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes.
• fruits, including melons, bananas, avocados, oranges, and apricots.
• dairy ,such as milk and yogurt
• tuna and salmon
• nuts and seeds
• beans.

• CUT BACK ON CAFFEINE

Caffeine can cause a short-term spike in blood pressure, although for many people, it does not cause a lasting increase.

• LEARN TO MANAGE STRESS

Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help, E.g; listening to soothing music and working less.

• OTHER MAJORLY HELPFUL TIPS FOR REDUCING BLOOD PRESSURE ARE :

• Eating dark chocolate or cocoa

• Losing weight

• Quit smoking

• Cutting added sugar and refined carbs

• Eating berries

• Try meditating or deep breathing

• Eat calcium-rich foods

• Take natural supplements

• Eat foods rich in magnesium , etc.

I want to appreciate @dobartim, @enveng and @tatjanastan for this wonderful contest
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