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  • Cameron Oglesby

9 ways to help lower your blood pressure

Nearly half of Americans have high blod pressure. That's the bad news.The good news is, it's easy to do something about it – especially if it was caused by bad diet and lifestyle habits.

This registered dietician-approved list includes fish, vegetables, and fruit So if it doesn't cut your blood pressure, at you'll have a good time eating it.

  • Fatty Fish like salmon, tuna, mackerel, and anchovies. They're all rich in omega-3 fatty acid, which helps lower blood pressure.

  • Bananas are an excellent source of potassium. And potassium can help the blood vessels contract and relax, which can help lower blood pressure. They're also a good source of fiber, which has been shown to approve cardiovascular health in general.

  • Berries contain anthocyanins, which give red, blue, and purple vegetables their colors. They're found inside blood vessels, where they regulate blood flow, That, in turn, leads to blood pressure regulation.

  • Leafy Greens – Kale, collard greens, spinach, and romaine all contain nitrate, which plays a role in supporting cardiovascular health in general and reducing bod pressure in particular.

  • Garlic tastes great when you season your salads (see above) and is a delicious way to lower blood pressure naturally. If you cant stand the taste of garlic, you can take a garlic supplement, which can also lower blood pressure, albeit more slowly.

  • Beans – Sodium increases blood pressure because it causes water retention. This puts extra pressure on the kidneys, which increases blood pressure. Beans are high in fiber, potassium, and magnesium, which reduces sodium retention, and with it high blood pressure.

  • Tofu, along with seitan and edemame. They're all low in fat but high in potassium and magnesium, which can really reduce blood pressure.

  • Beets, like leafy greens, contain nitrates, which your body converts to nitric acid. Nitric acid relaxes and widens arteries, which means lower blood pressure.

  • Dark Chocolate – If you've read through all this you deserve a reward, and dark chocolate is it. It's high in flavonoids, which can help lower bolld pressure by preventing blood clots. And did I mention that it tastes yummy?

Of course, not everybody's going to like everything on this list. People, after all, are people, not sheep. Each has their own tastes, values, interest, hobbies, priorities, preferences, likes and dislikes. Yet, when it comes to senior care, it's shocking how many agencies make no attempt to find out what they are.

Senior Insights is different. Help with medical and physical problems may be necessary, but it’s not sufficient. That’s why we go beyond the medical records to concentrate on those very things. We never offer off-the-rack, one-size-fits-all care plans. Instead, our holistic, coordinated senior care management plans are custom-designed for each individual client – and only after a thorough three-part needs assessment involving clients and their families, and covering state of health, state of mind, state of family and social relationships and overall lifestyle. So clients receive the specific care they need while avoiding the waste of money and independence that often comes with care they don’t need.


Nobody can provide the kind of care that you do. But if you contact us, we’ll do our very best to come close.


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