High blood pressure causes

Top causes of high blood pressure and some simple strategies to improve blood pressure naturally.

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#1: Unhealthy diet – We need to focus on eating whole foods, lots of fruits and vegetables, lean meats such as grass fed beef, organic chicken, wild caught salmon, 100 percent whole grains, and healthy fats such as avocado, seeds and nuts. Many people can see huge benefits with their blood pressure by just changing their diet alone. If you want a specific diet plan to follow I recommend a Mediterranean diet, whole food plant based diet, or following the DASH diet to see fast results.

#2 – Being Overweight – Some studies have shown for every 1 kg or 2.2 pounds of weight reduction, you can expect to see about a 1 point drop in your SBP! So for example if you lost 22 pounds you could improve your BP by about 10 points!

#3 – Lack of Exercise – Make sure you’re getting some exercise each day or at least 30mins of activity 3-5 times per week.

#4 Excess Sodium – Salt intake can creep up on you quickly if we’re not paying attention. The average American consumes about 3500mg of sodium per day. Simply restricting our sodium intake has been shown to improve blood pressure.

Quick tips to decrease your salt:
Read food labels
Don’t add salt to your food
Eat more fruits in vegetables
Increase potassium in your diet
Drain and rinse any food that is in a can before consuming.

#5 Potassium – Potassium has been shown to improve BP. It helps to counteract the effects of sodium in the body, helps with muscle contractions, and digestion. The best way to improve your potassium intake is through your diet. Eat plenty of leafy green vegetables, beans, avocacods, bananas.

#6 Magnesium – Magnesium can improve blood pressure very fast. Again the best way to increase magnesium is through your diet, however a high quality magnesium supplement can also help.

#7 Stress – Chronic stress. People with chronic stress are shown to often times have higher blood pressure.
Things to help improve stress:
Get plenty of exercise
Plenty of sleep
Set realistic goals
Practice deep breathing or meditation
Say no to more things and don’t take on too much.

#8 – Smoking – We all know smoking is not good for our health…

#9 – Excess ETOH – Too much ETOH actually increases your chances of having HBP by 70%.

#10 – Certain medications – Make sure to speak to your doctor if you are on several medications as some meds can actually cause or contribute to high blood pressure

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