High blood pressure: Studies recommend adding to this to your porridge to lower reading

High blood pressure quietly activates a mechanism in your body that could eventually lead to a heart attack. It does this by gradually increasing the pressure of blood flowing through your arteries. Your arteries respond by becoming narrower and harder. This retraction means less blood and oxygen flows to your heart.

High blood pressure: The contributing factors to the silent killer

Eventually, the heart becomes starved of blood and oxygen – this can trigger a heart attack.

Luckily, this process takes place over a prolonged period of time so you have plenty of opportunity to reverse high blood pressure.

Even modest reductions in blood pressure can prevent this process so it is important to take steps to lower your reading.

Eating a healthy, balanced diet offers the surest way to lower high blood pressure and its associated risks.

Research investigating the properties of different foods have found some items trump others for their protective benefits.

One natural substance that has been singled out for its blood pressure-lowering benefits is honey.

Studies in both rats and humans have shown modest reductions in blood pressure from consuming honey.

The systolic pressure (higher number) is the force at which your heart pumps blood around your body.

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According to Blood Pressure UK, it indicates your likelihood of having a heart attack.

Researchers attribute the benefits of honey to its antioxidant compounds which have been linked to lower blood pressure.

Antioxidants are compounds that are thought to play a role in protecting against heart disease.

Bolstering the link, honey has been shown to lower levels of LDL cholesterol, a fatty substance found in your blood that also increases your risk of heart complications.

High blood pressure: The best exercise to lower your reading

It has also been shown to increase HDL levels, which counter the harmful effects of LDL cholesterol.

For example, one study in 55 patients compared honey to table sugar and found that honey caused a 5.8 percent reduction in LDL and a 3.3 percent increase in HDL cholesterol.

It also led to modest weight loss of 1.3 percent.

This is significant because carrying excess weight raises your blood pressure.

The NHS explains: “Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.”

Other important tips to lower high blood pressure

“Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition,” says the health site

Regular exercise can also help you lose weight, which will also help lower your blood pressure.

How much exercise should I do to reap the benefits?

According to the NHS, adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

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