Affecting one in three adults, high blood pressure is one of the most common health issues in America and most often the result of busy schedules and high-stress jobs. Sometimes it can be hard to slow down, however, addressing high blood pressure is very important to improving overall health and quality of life. Below are natural ways that can help lower your blood pressure.

Work less
Working less hours is one of the hardest commitments for Americans for multiple reasons. According to a study done by the University of California, Irvine, those who worked more than 41 hours a week had an increased risk of hypertension by 15 percent. Try to stick to 40 hours a week in the office. Take advantage of those vacations days when you can, you deserve it!

Drink less caffeine
A study done by Duke University Medical Center found that consuming around three cups of coffee has a lasting effect on blood pressure. Caffeine tightens blood vessels, which results in an increase in blood pressure. When caffeine increases blood flow, it magnifies the feelings of stress you are probably already feeling. Try to cut down on the coffee and turn to decaf.

Tune in
Researchers at the University of Florence in Italy found that listening to calming music for 30 minutes daily can help lower blood pressure. Listeners who practiced this daily ontop of deep breathing lowered their average systolic reading by 3.2 points. Taking the time every day to listen to music and relax is simple and effective.

Acupuncture
Acupuncture is an effective natural treatment for hypertension. Traditional Chinese Medicine believes that when one has high blood pressure, the body is out of balance. Acupuncture works to relax the body and mind and return the body’s natural energy flow back to balance. TCM believes the Liver and Kidney organs are associated with high blood pressure and focuses on these acupuncture points to relieve stress.

Massage therapy
Massage therapy is well known for reducing stress and hypertension. A study done at the Wirral Metropolitan College Department of Medicine found that patients experienced less muscle tension and a lower heart rate after massage therapy treatment. Massage is non invasive and not only relaxes the body, but the mind as well.

Lowering your blood pressure is not something that happens overnight. Sticking to a healthy diet and exercise plan and finding a natural treatment that works for you can help you get back on the road to health and reduce stress and hypertension.

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Changing the way you eat is one of the best ways to improve heart health. By making an active choice to improve your lifestyle, you can see your heart health improve greatly as well. Below are superfoods to incorporate into your diet.

Salmon
Salmon contains omega-3 fatty acids, which have been shown to help decrease the risk of an irregular heartbeat, lower plaque build-up in the arteries and decrease triglycerides, the main type of fat in our bodies. It is recommended by the American Heart Association to eat salmon or other fatty fish at least twice a week.

Potatoes
Believe it or not, potatoes can be very beneficial for heart health. Potatoes are packed with potassium and fiber, which can help lower blood pressure and risk for heart disease. As long as they are not fried, potatoes can be a great food option.

Nuts
You can’t go wrong with nuts. Almonds, walnuts, pistachios, peanuts and macadamia nuts are rich with fiber and vitamin E, which helps lower cholesterol. Don’t be skeptical by the high fat content of nuts, those who eat nuts regularly have been shown to be leaner than those who don’t. Walnuts among other nuts also contain high amount of omega-3 fatty acids.

Green Vegetables
There are many benefits to vegetables such as broccoli, spinach and kale. These vegetables can especially help your heart because of the high amounts of vitamins, minerals and carotenoids, which act as an antioxidant. Including green vegetables into your diet every day not only can improve overall health but give the heart a boost.

Avocado
Avocados are packed with monounsaturated fats that can help lower the risk of heart disease and help control cholesterol levels. This fruit is also rich in antioxidants and potassium, making it a superfood that can be easily incorporated into meals.

Oatmeal
Oatmeal is not only practical and affordable, but high in soluble fiber, which can help lower cholesterol. Choose oatmeal or plain oats with no added sugar. Make sure to be especially careful with instant oatmeal, which a lot of times contains added ingredients.

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