High blood pressure can be linked to a range of serious health conditions, making it important to keep readings under control. Dietary changes are among the most accessible ways to manage levels, and nutritionist Theresa Link, of US digital health company Virta, has revealed to health and medical information website Verywell Health what she considers the best type of smoothie to consume if you want to lower your blood pressure.
Link outlined a dietary option that can help reduce blood pressure and lower the risk of associated health problems.
“Choose a smoothie that is low in sugar and contains protein, fibre, healthy fats, and antioxidants. This combination helps maintain healthy blood sugar and insulin levels, which can assist the kidneys in eliminating excess sodium and reducing pressure on blood vessels,” she explained.
The nutritionist shared a blend she considers an excellent option to include regularly as part of a balanced diet. “My favourite combination is plain Greek yoghurt blended with frozen blueberries and raspberries, chia seeds, and unsweetened almond milk,” she said, adding that “it is possible to add other ingredients and maintain the effect.”
“I also love combining avocado, frozen strawberries, unsweetened cocoa powder, and unsweetened almond milk. It turns out rich, creamy, and chocolate-flavoured, without being loaded with sugar,” she said.
“Rather than relying on a single superfood, choose ingredients that naturally provide a variety of beneficial nutrients. These ingredients can offer complementary benefits, but we cannot claim their effects are amplified, as this specific combination has not been studied in a smoothie,” she added.
Five (bad) habits that can raise blood pressure, according to doctors
Physician Amir Khan and nutritionist Theresa Link have also shared recommendations on habits and dietary choices that can influence blood pressure levels. Khan explained to The Mirror some of the daily behaviours that can contribute to elevated blood pressure.
“Your blood pressure is very important to your health. Here are five surprising things that may be raising it, and why they matter for your heart,” he said.
1 – Stress
When the body is under stress, it releases hormones such as adrenaline and cortisol. These cause the heart to beat faster and blood vessels to constrict. This response can be useful for short periods, but when stress is chronic, blood pressure can remain persistently elevated.
2 – Excessive caffeine consumption
Caffeine blocks a chemical that helps blood vessels relax, causing them to remain slightly more constricted than normal.
3 – Poor sleep
Sleeping poorly means the body does not get an adequate period of rest. Stress hormones can remain elevated during the day and blood pressure may not drop overnight as expected. Over time, this can contribute to the development of hypertension.
4 – Certain medications
Over-the-counter decongestants work by constricting the blood vessels in the nose to relieve congestion, but they can also cause blood vessels elsewhere in the body to constrict. If you have high blood pressure, always check the label and consult a healthcare professional if in doubt.
5 – Prolonged sitting
When you remain seated for several hours without moving, blood flow can decrease and blood vessels can lose some of their flexibility. Even short breaks to walk or stretch can help maintain healthy circulation and assist in controlling blood pressure.
Source: Diário Económico
Original article: https://www.diarioeconomico.co.mz/?p=538410
