Healthy Living: High Blood Pressure

High blood pressure is a condition in which the force of the blood against the artery walls is too high. Usually hypertension is defined as blood pressure above 140/90, and is considered severe if the pressure is above 180/120.

Fewer than half of people with high blood pressure have it under control. The problem: When your pressure is too high for too long, it can stretch and damage your arteries.

Here are a few things you can do to reduce your blood pressure.

• Lose extra pounds and watch your waistline.
• Exercise regularly.
• Eat a healthy diet.
• Reduce salt (sodium) in your diet.
• Limit alcohol.
• Quit smoking.
• Get a good night’s sleep.
• Reduce stress.

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Magnesium intake

Lack of magnesium is skyrocketing your bloodpressure!

Solution? Up your magnesium intake!

Top 3 Magnesium-rich foods :

• Spinach – A green powerhouse
• Pumpkin Seeds – A snack that packs a punch
• Quinoa – A versatile super-grain

Choosing the right magnesium supplement :

– Opt for high-absorption forms like magnesium glycinate. Magnesium oxide is less bioavailable⏰

Best time to take :

– Evening. Magnesium may promote relaxation and improve sleep quality!

Consider other nutrients :

– Balance is key. Pair with calcium, potassium, and a well-rounded diet.

Buyer beware:

• Check for third-party testing
• Avoid supplements with unnecessary fillers or additives

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Drink cucumber water.

Did you know that drinking cucumber water can help you stay hydrated and improve your skin health? Check out our top 5 benefits of cucumber water!

1. Lowers blood pressure
2. Boost bone health
3. May help prevent cancer
4. Increases hydration
5. Delivers antioxidants

• Because cucumbers are very high in water and also contain other antioxidants, vitamins and minerals, benefits of cucumber water include staying hydrated and boosting your nutrient intake.
• One cup of cucumber water has only about eight calories.
• Try this refreshing beverage in place of sugary drinks to slash calories from your diet, support digestion and detoxification, and to keep your skin looking healthy. (Jillian Levy, CHHC)

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Natural Juice Remedy

You will need :

• 1/2 or 1/4 Beetroot 💜
• 1/2 an apple 🍎
• 1 whole lemon 🍋
• 1 whole medium Carrot 🥕

🚨 Remember to get as organic ingredients as possible!

Recipe :
1. Cut all the ingredients in to smaller pieces, take out seeds

2. Add as much water as you want, blend them and don’t strain

How to use :

• This will be enough for 2 servings
• Drink 1 serving in the morning and second in the evening

This smoothie will also help with :

• Keeping blood sugar levels under control
• Control Weight
• Improve Digestive Health

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Dark Chocolate!

❗️Warning, all chocolate fans!🍫

Did you know that eating dark chocolate with a high cocoa content has surprising health benefits?

😌Can you picture yourself enjoying a sweet treat while also making positive changes to your well-being?

👩‍🔬Researchers have found that eating chocolate with 73% cacao can help with :

• Stem cell Growth
• Lower blood pressure
• Improves your mood

❗️Be careful about the brand you choose, some have heavy metals un it❗️

🤔How much should you use it a day?
– About 2 ounces of 73% cacao chocolate

🤷‍♂️How to make the perfect hot chocolate? (Daily dosage)
Ingredients:

• 1 cups of milk (or non-dairy milk)
• 2 oz cup of dark chocolate
• 2 tbsp of sweetener of your choice
• 1 tsp of vanilla extract (optional)

Instructions:
1. In a medium saucepan, heat the milk over medium heat until it starts to steam.
2. Add the chocolate chips or chopped chocolate and stir until the chocolate is fully melted and the mixture is smooth.
3. Add the sugar and vanilla extract (if using) to the saucepan and stir until the sweetner fully dissolved.
4. Remove the saucepan from heat and pour the hot chocolate into mugs.

😋Enjoy!

🤩Pro tip :
You can also add spices such as cinnamon or nutmeg for extra flavor. Perfect for those looking to improve their cardiovascular health.

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What Is the DASH Diet?

Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.

The DASH diet can lower blood pressure because it has less salt and sugar than the typical American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and processed meats.

By starting a few new food habits, including counting calories and watching portion sizes, you may be able to lower your blood pressure and reduce the medications you need to control high blood pressure.

Stay informed and stay healthy. Your body will thank you!

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