Spring Into Fitness: Embracing the Season for Health and Wellness

As the cold grip of Winter loosens its hold and nature awakens with vibrant colours and renewed energy, there’s no better time to reinvigorate your fitness routine than Spring. With longer days, milder temperatures, and nature in full bloom, spring presents the perfect opportunity to embrace outdoor activities and revitalize your health and wellness journey.

Here are some tips to help you spring into fitness and make the most of this rejuvenating season:

Embrace Outdoor Workouts

Say goodbye to the confines of indoor gyms and take your workouts outside. Whether it’s jogging through the park, cycling along scenic trails, or practicing yoga in the fresh air, outdoor exercise allows you to connect with nature while staying active. Soak up the sunshine, breathe in the crisp air, and enjoy the beauty of Spring while breaking a sweat.

Mix Up Your Routine

Spring is all about renewal and growth, so why not apply that same principle to your fitness regimen? Shake things up by trying new activities or incorporating different exercises into your routine. From hiking and rock climbing to paddleboarding and outdoor boot camps, there are endless possibilities to keep your workouts exciting and challenging.

Fuel Your Body with Fresh Food

With Spring comes an abundance of fresh fruits and vegetables bursting with flavour and nutrients. Take advantage of seasonal produce like strawberries, asparagus, spinach, and peas to nourish your body with wholesome, seasonal fare. Incorporating a variety of colourful fruits and veggies into your diet not only supports your fitness goals but also boosts your overall health and well-being.

Stay Hydrated

As temperatures rise, it’s essential to stay hydrated, especially during outdoor activities. Keep a reusable water bottle handy and sip water regularly throughout the day to prevent dehydration and maintain optimal performance during workouts. For an extra refreshing boost, infuse your water with slices of lemon, cucumber, or mint.

Set Realistic Goals

Spring is a time of growth and transformation, but it’s essential to set realistic and achievable goals for your fitness journey. Whether you’re aiming to improve your endurance, build strength, or simply establish a consistent exercise routine, start small and gradually progress over time. Celebrate your accomplishments along the way and stay motivated by tracking your progress.

Prioritize Recovery

While staying active is important, so is giving your body time to rest and recover. Incorporate rest days into your weekly schedule to allow your muscles to repair and regenerate. Consider adding activities like stretching, foam rolling, or meditation to promote relaxation and reduce stress. Remember, recovery is an integral part of any fitness regimen and essential for long-term success.

Connect with Community

In conclusion, Spring offers the perfect opportunity to rejuvenate your fitness routine and embrace a healthier, more active lifestyle. By taking advantage of the season’s offerings, staying consistent with your workouts, and nurturing your body with nutritious foods, you can spring into fitness and achieve your health and wellness goals. So lace up your sneakers, step outside, and let the beauty of spring inspire you to become the best version of yourself.

For more fitness tips and inspiration, visit A&D Instruments UK | (andprecision.com)

A&D Medical’s Pulse Oximeter: Your Simple, Portable Health Monitor

A&D Medical is committed to helping you take control of your well-being with ease. We are excited to introduce our Pulse Oximeter, a reliable and portable device that puts your health in your hands. Let’s dive into the key features that make it your go-to health companion.

1. One-Button Operation for Ultimate Simplicity

Our Pulse Oximeter is designed for simplicity, with a user-friendly one-button operation. You don’t need to be a tech wizard to use it. Just clip it onto your finger, press the button, and let the device do the rest. This hassle-free operation ensures that anyone can monitor their oxygen saturation levels effortlessly.

2. Clear Results on the LCD Screen

The results matter, and we’ve made sure you get them quickly and clearly. The Pulse Oximeter features a bright and easy-to-read LCD screen. Within seconds of taking a measurement, you’ll see your oxygen saturation (SpO2) and pulse rate displayed in crisp detail. No more squinting or guessing—just straightforward, accurate information at your fingertips.

3. Portability: Health Monitoring on the Go

Your health journey doesn’t stop when you’re on the move, and neither should your monitoring tools. A&D Medical’s Pulse Oximeter is incredibly portable, fitting comfortably in your pocket or bag. With its compact design, it’s your trusty companion for measuring oxygen saturation wherever life takes you. Whether you’re traveling, exercising, or simply on the go, your health is never out of reach.

4. Power Saving Feature for Long-lasting Use

We understand the importance of conserving energy and ensuring that your Pulse Oximeter is ready when you need it most. That’s why we’ve incorporated a power-saving feature into our device. It automatically turns off after a period of inactivity, preserving battery life and saving you the trouble of constantly replacing batteries.

What’s in the Box?

When you choose A&D Medical’s Pulse Oximeter, you’ll receive everything you need to start monitoring your health right away:

  • x1 Pulse Oximeter
  • x1 Instruction Manual for easy setup and usage guidance
  • x1 Carrying Case for convenient storage and protection
  • x1 Lanyard for hands-free portability
  • x2 AAA Batteries, ensuring your device is powered and ready to go from day one

In conclusion, our Pulse Oximeter combines simplicity, clarity, portability, and energy efficiency to provide you with a reliable tool for monitoring your oxygen saturation levels and pulse rate. With A&D Medical’s commitment to quality and your health in mind, taking charge of your well-being has never been easier. Whether you’re at home or on the go, our Pulse Oximeter is here to help you stay informed and stay healthy. A&D Medical also offers a range of other medical products such as Blood Pressure Monitors, Nebulisers, Thermometers and more! Choose A&D Medical for your health monitoring needs and experience the difference today.

How to Stay Healthy in a Heatwave

Heatwave🌞

Posted by A&D Medical |

The United Kingdom is no stranger to the occasional heatwave, and when the sun decides to make an extended appearance, it’s crucial to look after your health. If you have hypertension or other cardiovascular conditions, the soaring temperatures can have an impact on your blood pressure. In this blog post, we’ll explore how the UK heatwave can affect your blood pressure and provide tips on staying healthy during hot weather.

Wherever you’re reading this from, we hope you have a good fan! If you have the luxury of air-con, the A&D team in the office are very jealous.

Dehydration Dilemma

One of the most significant factors contributing to blood pressure fluctuations during a heatwave is dehydration. The hot weather can make you sweat more, leading to increased fluid loss. Dehydration can cause a temporary drop in blood pressure. To counter this effect, make sure to drink plenty of water throughout the day, even if you don’t feel thirsty.

Watch Your Salt Intake

During a heatwave, you might find yourself reaching for salty snacks or processed foods. However, excessive salt intake can contribute to high blood pressure. To keep your blood pressure in check, opt for fresh fruits and vegetables, and reduce your consumption of high-sodium foods.

The Vasodilation Effect

Heat causes your blood vessels to dilate, which can lead to a temporary drop in blood pressure. While this is a natural response to heat, it’s essential to avoid prolonged sun exposure, especially during peak hours. Protect yourself by wearing appropriate clothing and using sunscreen to shield your skin from the sun.

Beware of Heat-Related Illnesses

Heat-related illnesses such as heat exhaustion and heatstroke can have a significant impact on your blood pressure. To prevent these conditions, stay cool by using fans or air conditioning, and avoid strenuous activities during the hottest parts of the day.

Monitor Your Blood Pressure

If you have a home blood pressure monitor, now is an excellent time to use it regularly. Keep a close eye on your blood pressure during the heatwave and report any significant changes to your healthcare provider. Monitoring your blood pressure can help you and your doctor make informed decisions about your health.

In conclusion, while everyone’s response to heat is different, being proactive about your health during a UK heatwave is essential, especially if you have high blood pressure or other cardiovascular concerns. Remember to stay hydrated, watch your salt intake, protect yourself from the sun, and be mindful of any heat-related symptoms. If in doubt, don’t hesitate to consult your healthcare provider for guidance.

Stay safe, stay cool, and take care of your well-being during this hot spell!

#HeatwaveHealth #BloodPressureAwareness #StayCool

A&D Medical In The News

Tracking Blood Pressure: A&D Medical’s Monitors Used by Prime Minister and in Virtual Wards

We at A&D Medical are thrilled to see our blood pressure monitoring products making headlines recently, from the Prime Minister’s visit to a pharmacy in Southampton, to the use of our blood pressure monitors in virtual wards.

As you may have heard, UK Prime Minister Rishi Sunak made a visit to a local pharmacy in May 2023 to get his blood pressure checked. The Prime Minister was seen using an A&D Medical blood pressure monitor. We are proud to see our products being trusted by public figures like the Prime Minister, as well as in the NHS to manage health.

Virtual wards allow healthcare providers to remotely monitor and care for patients using telehealth technology. This approach helps reduce the risk of hospital readmissions and provides timely interventions and coordinated care. Our BPMs have been used in virtual wards to remotely monitor patients’ blood pressure and alert healthcare providers to any changes or potential issues.

At A&D Medical, we are dedicated to providing accurate and reliable blood pressure monitoring solutions to help individuals and healthcare providers manage cardiovascular health. We are thrilled to see our products being used in a range of settings, from pharmacies to virtual wards, to support better health outcomes.

If you are interested in learning more about our blood pressure monitors and other healthcare products, please visit our website at www.andmedical.com.

6 Ways to Reduce Hypertension: World Hypertension Day

Are you aware of the impact hypertension can have on your health?

May 17th marks World Hypertension Day, a global initiative to raise awareness of hypertension and promote hypertension prevention, detection, and control. 

Over 30% of the adult population in the world and more than a billion individuals worldwide suffer from hypertension. It is the main cause of heart disorders, especially coronary artery disease, and stroke. Additionally, chronic kidney disease, heart failure, arrhythmia, and dementia can all result from uncontrolled hypertension. Therefore, information regarding this illness should be shared widely. 

140/90mmHg or over – you may have high blood pressure

Most doctors use 140/90mmHg as the cut off for point for diagnosing high blood pressure (hypertension). This is the stage where the likelihood of encountering severe health issues escalates. They might prescribe medications and advise you to make changes to your lifestyle to bring your blood pressure down.

There are many ways to prevent hypertension, some ways include:

  • Get regular exercise 
  • Reduce salt intake 
  • Learn to manage tension or stress 
  • Take a well-balanced diet rich in calcium, potassium, and magnesium 
  • Limiting alcohol consumption  
  • Avoiding tobacco use  

3 things to consider when choosing a home blood pressure monitor

Considerations include style, features and wireless capabilities

  • Style. Upper arm monitors are similar to those used in a doctor’s office. Wrist monitors are especially portable.
  • Features. Options range from simple ease of use to high-tech sophistication. One-touch monitors give a quick and easy-to-read result. Other monitors offer more features like built-in memory, which allows you to store your readings for a bigger long-term picture.
  • Wireless/Bluetooth®. Some monitors sync with a smartphone letting you store, chart and share your results easily.

5 things to know about checking your blood pressure at home

Tips from the British Heart Foundation :

  • Relax! Avoid caffeine or exercise 30 minutes before taking your BP.
  • Sit correctly. Sit with your back straight and supported. Keep your feet flat and avoid crossing your legs, and support your arms on a flat surface with your upper arm at the level of your heart.
  • Measure at the same time every day. Try morning and evening, or both.
  • Take more than one reading and record the results. Take two or three readings, one minute apart each time.
  • Don’t take the measurement over thick or tight-fitting clothes. This one is simple.

For more information check out our previous blog post How to Measure Your Blood Pressure from Home | A&D Instruments UK (andprecision.com)

How A&D Medical can help

At A&D Medical, we are dedicated to improving hypertension awareness and management through our blood pressure monitoring solutions. Hypertension, also known as high blood pressure, is a leading risk factor for cardiovascular disease, which is the leading cause of death globally. Regular blood pressure monitoring is essential for understanding and managing hypertension. Our products include a range of blood pressure monitors, including wireless and other options, to suit a variety of needs and lifestyles. 

To support World Hypertension Day, we encourage everyone to check their blood pressure and spread awareness about hypertension in their communities.  

If you are interested in learning more about our blood pressure monitors, please visit our range of products.  

Motivating yourself to exercise in the winter

Motivating yourself to exercise in the winter can be difficult, but it’s important for your health.

Winter weather makes it easier to stay cosy inside and forget exercising until Spring comes around (unless you are living somewhere warm and sunny in which case we are all very jealous).

Exercising in the winter is a struggle, especially when the fire is on inside. However, it’s important to stay healthy as regular exercise is good for your heart and overall health. The NHS recommends at least 150 minutes of moderate intensity activity a week which is just over 20 minutes a day.

Regular exercise can reduce your risk of major illnesses, such as coronary heart disease, stroketype 2 diabetescancer and can also benefit your mental health.

If you needed motivation to go out and exercise, here’s your sign to focus on your health. Read our tips below on how to keep exercising regularly in the winter.

Top tips for exercising in the winter

Exercise with company

With low motivation to leave the warmth of your home, working out with someone else can be a game changer.

Not only does exercising with someone else hold you more accountable to your plans, it can also make the exercise more enjoyable which makes you more likely to stick to this routine.

Exercise at home

If you don’t want to go outside on a cold dark evening, don’t! Why not exercise from the comfort of your own home. Stay warm and healthy by exercising just over 20 minutes a day from home.

Exercises you can do at home include walking up and down the stairs, Zumba or Dancing, Skipping, Yoga, Pilates, Circuit routine including push ups and many more.


Choose a fun activity

Exercising in the winter doesn’t have to be cold and miserable, it can be fun. There are lots of exercises you can do at winter which you can’t do any other time of the year. So why not make the most of them activities whilst you can.

Choosing an activity you enjoy will help keep you motivated and keep a healthy routine with exercise in the winter. Examples of winter activities are sledding, skiing, Ice skating, walks in the snow, snowball fights and many more.

Add more steps into your routine

This is a good idea any time of the year. Even if it’s just walking around the office more during the day, this can make a difference and will turn into a habit if you repeatedly do it.

Think about how you can add more steps into your daily routine. Were you planning on ordering a sandwich from across the street? Why not walk there. Need to grab a few things from up or downstairs? Take one item at a time, even if you could carry it all in one trip.

Whatever exercise you take on this winter for your heart and overall health, keep in mind that it can be easy to over exert your self in cold weather. Dressing in layers that are easily removable for when you do get too warm makes it easier to adjust your body temperature when exercising.

If you have any heart issues such as high blood pressure, be sure to consult your doctor about what winter activities will be suitable for you. Pay attention to your body and keep your own limits in mind to avoid larger health issues and ensure that you can stay healthy and active throughout winter.

How to Measure Your Blood Pressure from Home

How to get an accurate measurement

Have you decided to take control of your health by monitoring your blood pressure at home?

At first this could be a bit overwhelming, and you might be wondering how to ensure you get an accurate measurement like the doctors. However, monitoring your blood pressure at home is just as accurate as measuring your blood pressure at the doctors, with many doctors now using automatic blood pressure monitors to reduce human error.

Follow our simple sets on how to take an accurate measurement from home.

Use a clinically validated blood pressure monitor

Clinical validation is a formal study comparing the accuracy of a blood pressure monitor relative to the measurement of a clinical observer using a mercury sphygmomanometer and stethoscope on a patient.

Clinical validation is comprised of three major components:

  • Utilisation of modern protocols
  • Independent verification of accuracy
  • Publication in a peer-reviewed journal

View our clinically validated blood pressure monitors here.

Ensure the cuff is the correct size

Cuff size matters!

If the cuff you use is too small, your blood pressure reading will be artificially high.  If your cuff is too large, you may get a lower-than-actual reading.

To determine the right cuff size for you, with your arm hanging at the side of your body, measure the circumference of your upper arm at the midpoint between shoulder and elbow.

Understand what can impact your measurements

30 minutes before you take your measurement, DO NOT:

  • Exercise
  • Drink coffee or any kind of caffeinated drink
  • Drink alcohol
  • Smoke

Make sure you sit quietly for 5-10 minutes to relax.

Taking the blood pressure reading

Now you have completed the steps above, you are ready to take your reading.

  • Sit with your back straight, your legs uncrossed, and your feet flat on the floor.
  • Place the cuff on your left arm or wrist (unless your doctor has advised you to use your right side).
    • For upper arm monitors, wrap the cuff around the middle of your bare upper arm, about ½” above the elbow.  It should be fastened snugly, but you should be able to slide two fingers underneath the cuff.  Place the air hose on the inside of the arm near the crook of your elbow so that the artery position mark (if your model has one) is aligned with your brachial artery.
    • For wrist monitors, with the palm facing upwards, attach the monitor to the inside of your wrist.  Fasten securely with the top edge of the cuff aligned with the crease of your wrist.
  • Rest your arm on a table so cuff is at heart level.
    • For upper arm monitors, the cuff around your upper arm should be even with your heart.  Your hand should rest on the table, palm up.
    • For wrist monitors, you’ll need to bend your elbow to bring your wrist to heart level. Positioning your wrist at heart level is critical for an accurate measurement.
  • Press start.  During your measurement, do not talk, move, or eat.  Any one of these things can impact your measurement.

Doctor Checking Blood Pressure of a Patient

What is Hypertension?

Hypertension affects more than 25% of adult population1Journal of Hypertension: October 2018 – Volume 36 – Issue 10 – p 1953–2041, doi: 10.1097/HJH.0000000000001940, GUIDELINES in Europe.  It is a significant factor in increasing the risk of chronic kidney disease, vascular disease, myocardial infarction, and stroke.  Therefore, the European Society of Hypertension (ESH) issued updated guidelines in 2018 to improve hypertension treatment.

What is Hypertension?

Hypertension occurs when there is a drastic increase in your blood pressure.  Your blood pressure is dependent on the work your heart is doing, as well as the blood vessels’ resistance.  Having high blood pressure means that your blood is applying a high amount of force against the walls of your blood vessels.  

Hypertension is also referred to as a silent killer, as in many cases, it comes with no warning symptoms or signs.  Over time, the pressure buildup results in the accumulation of damage that can be too much for your circulatory system to handle.  This results in severe health issues such as Coronary Artery Disease, Heart Failure, Dementia and Stroke.

Blood Pressure Numbers

In order to fully interpret your blood pressure readings, it is essential to understand how blood pressure is measured. Blood pressure can be measured by the following two numbers:

Systolic Number

The systolic number is the top number in a blood pressure reading. While your heart is beating, it transfers blood through your arteries as it squeezes. The force with which your blood travels throughout the body creates a certain pressure on your blood vessels.  The amount of pressure in your arteries during the contraction of your heart muscle is called the systolic number.

Diastolic Number

The diastolic number is the bottom number in a blood pressure reading.  It indicates the pressure in your arteries when your heart rests between beats; the resistance to the blood flow in the blood vessels.  It is during this time that the heart fills with blood and gets oxygen.

Both these numbers are measured in millimetres of mercury (mmHg).

Blood Pressure Categories

Your blood pressure categories are as follows:

Blood Pressure Categories European Society of Caridology / European Society of Hypertension Guidelines
  Systolic Measurement   Diastolic Measurement
Optimal <120 and <80
Normal 120-129 and/or 80-84
High-Normal 130-139 and/or 85-89
Grade 1 Hypertension 140-159 and/or 90-99
Grade 2 Hypertension 160-179 and/or 100-109
Grade 3 Hypertension ≥180 and/or ≥110
Isolated Systolic Hypertension ≥140 and <90

These updated guidelines are expected to ensure early detection and intervention of hypertension.  According to the new recommendations, blood pressure lowering drugs such as ACE inhibitors, angiotensin-2 receptor blockers (ARB) or calcium channel blockers should be offered to patients with 10% or more risk of cardiovascular disease.  

Due to these updated guidelines, major positive changes could be made in the lives of hypertension patients and reduce blood pressure issues linked with age. The major aim of these new changes is to improve the process of management and detection of hypertension over the next ten years. While hypertension is common among adults, young individuals and children are also at risk.  The major cause of hypertension among youngsters is unhealthy lifestyle, including lack of physical activity and poor diet.  It is essential to start taking the right measures to prevent hypertension early on by making positive lifestyle changes such as adding regular exercise to your daily routine and eating foods that help to lower blood pressure.  Moreover, it is highly recommended that you consult your doctor to discuss the right preventive measures and treatments for hypertension.


Pharmacist Reading medication

Recalls of Three More Losartan Batches Announced

In the past few months, there has been a recall for blood pressure treatment medications, on the suspicion of potential cancer-causing impurities.  According to the US Public Interest Research Group1 Blood pressure medication recalled for 75th time in 8 months – US Public Interest Research Group , the recall announced that Valsartan pills was the 75th recall since the issue first came to light.  The latest recall announced by MHRA2 Three further batches of blood pressure and heart medication recalled from pharmacies – Medicines and Healthcare products Regulatory Agency (MHRA) is for three batches of Losartan medications.

MHRA Announced Recall for Losartan Batches

Losartan is a blood pressure medication that is utilized by many hypertension patients and to treat nephropathy in patients with Type 2 diabetes.  MHRA (Medicines and Healthcare products Regulatory Agency) recently announced the recall for three more Losartan batches as a precaution to protect the health of the public.  Losartan medications are recalled due to the contamination with NMBA (nitrosamine N-nitroso-M-methylamino butyric acid).

Reason Behind the Recall

This recent recall is part of the ongoing investigation about the possible nitrosamine contamination of medications containing sartan.  These medications are used to treat heart failures, heart attacks, and blood pressure.  However, up till now there hasn’t been any concrete evidence about the nitrosamine impurities causing any harm to the patients.

Background of the Investigation

This investigation initiated in 2018 when NMBA was identified in Valsartan medicines, which were being manufactured at a China-based facility.  MHRA recalled various Valsartan batches last year in July3 Blood pressure and heart medication recalled from Pharmacies – Medicines and Healthcare products Regulatory Agency and later in November 4 MHRA recalls Valsartan blood pressure and heart medication from pharmacies – Medicines and Healthcare products Regulatory Agency to pharmacy level because of the suspicion of possible NDEA and NDMA contamination.

MHRA again announced a recall in the first two months of this year for Irbesartan 5 MHRA recalls more blood pressure and heart medication from pharmacies as a precaution – Medicines and Healthcare products Regulatory Agency medication after they were tested and found potential NDEA contamination.  The entire situation is being constantly monitored in the UK by MHRA and there is a comprehensive investigation going on alongside EDQM (European Directorate for the Quality of Medicines) and EMA (European Medicines Agency).

Current Situation

Since the investigation is still ongoing, the manager of MHRA stated that hasn’t been any clear evidence so far that these blood pressure medications that contain possible NMBA, NDEA or NDMA have been harmful to the patients.  For now, these recalls are simply a precautionary measure till the investigation is complete.

Individuals taking Losartan have been advised to keep on taking the medication because they might be at higher risk if they immediately stopped their treatment without consulting their doctors for an alternative treatment plan.  It is best to consult their physician or pharmacist to determine an alternative blood pressure treatment plan instead of stop taking Losartan altogether.

Alkaline Diet

Alkaline Foods That Can Reduce Your Blood Pressure

What you consume can have a major impact on your overall health.  Eating a more alkaline-based diet can provide numerous benefits to your body 1 Schwalfenberg, Gerry. (2012). The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?. Journal of environmental and public health. 2012. 727630. 10.1155/2012/727630. , which includes protecting you from diseases, improving your cardiovascular health and lowering your high blood pressure.

The following are 10 alkaline foods to include in your diet in order to reduce your blood pressure:

1.   Watermelon

Watermelons are loaded with magnesium and potassium which can play a significant role in lowering your blood pressure.  Potassium acts as a vasodilator, promoting the dilatation of blood vessels which helps in releasing the tension from arteries and blood vessels.  This stimulates high blood flow and reduces the stress on your cardiovascular system. 

Carotenoids, yellow, orange, and red organic pigments which give the characteristic color to fruits and vegatables such as pumpkins, carrots, corn and tomatoes, are also present in watermelon, which prevents the artery veins and walls from hardening, thus, reducing blood pressure.

2.   Plum Tomatoes

Eating one plum tomato every day decreases the risk of high blood pressure.  This is primarily due to the amount of potassium in plum tomatoes which helps in reducing tension in the arteries and vessels, which, in turn, help increase circulation and lowers the stress and pressure placed on your heart.

3.   Walnuts

Studies have proven that eating walnuts can lower bad cholesterol and enhances the good cholesterol level 2 Banel DK, Hu FB. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. Am J Clin Nutr. 2009;90(1):56–63. doi:10.3945/ajcn.2009.27457 .  Consuming around 25 grams of walnuts daily is sufficient enough to offer about 90% of the daily recommended amount of essential fatty acids.  As a result, it reduces the chances of heart diseases and high blood pressure.

4.   Rye

Rye is known as a heart-healthy food 3 Lu Wang, J Michael Gaziano, Simin Liu, JoAnn E Manson, Julie E Buring, Howard D Sesso, Whole- and refined-grain intakes and the risk of hypertension in women, The American Journal of Clinical Nutrition, Volume 86, Issue 2, August 2007, Pages 472–479, https://doi.org/10.1093/ajcn/86.2.472 as it contains magnesium which helps control blood pressure and optimize heart health.  Its high levels of soluble fibre can also reduce cholesterol.  It is recommended that you include rye in your everyday diet as it offers a number of essential nutrients needed for your body, including a good amount of mineral and fibre content.

5.   Dandelion Greens

One of the most effective means of reducing blood pressure is by urination 4 Shah SU, Anjum S, Littler WA Use of diuretics in cardiovascular disease: (2) hypertension Postgraduate Medical Journal 2004;80:271-276. .  The majority of modern blood pressure medications are based on this fact.  Dandelion juice is diuretic in nature, which enhances urination in both frequency and quantity.  Thus, it assists in lowering high blood pressure.

6.   Strawberries

Strawberries are also loaded with magnesium and potassium content; both of which can help to reduce blood pressure 5 Feresin, R.G.; Johnson, S.A.; Pourafshar, S.; Campbell, J.C.; Jaime, S.J.; Navaei, N.; Elam, M.L.; Akhavan, N.S.; Alvarez-Alvarado, S.; Tenenbaum, G.; et al. Impact of daily strawberry consumption on blood pressure and arterial stiffness in pre- and stage 1-hypertensive postmenopausal women: A randomized controlled trial. Food Funct. 2017, 8, 4139–4149. , which is caused due to inorganic sodium and other risk factors.  This fruit also lowers the rigidity of blood vessels and arteries, which also lowers blood pressure.

7.   Burdock Tea

An unknown fact of burdock tea is its ability to lower blood pressure 6 Lee YJ, Choi DH, Cho GH, Kim JS, Kang DG, Lee HS. Arctium lappa ameliorates endothelial dysfunction in rats fed with high fat/cholesterol diets. BMC Complement Altern Med. 2012;12:116. Published 2012 Aug 6. doi:10.1186/1472-6882-12-116 .  This plant is high in potassium, which relieves tension from the cardiovascular system and relaxes arteries and blood vessels.  As a result, it helps to prevent strokes, heart attacks, and atherosclerosis, a disease in which plaque builds up inside your arteries.

8.   Prickly Pears

Prickly pears are good for your heart 7 Igho, J., Onakpoya, M.D., Jack, O.S., Carl, J.H. 2015. The effect of cactus pear (Opuntia ficus-indica) on body weight and cardiovascular risk factors: A systemic review and meta-analysis of randomized clinical trials. Nutrition. 31, 640–646. .  They also hold a high amount of potassium that can reduce high blood pressure by lowering stress on your cardiovascular system and relaxing your blood vessels.

9.   Tomatillos

Tomatillos consist of a good ratio of sodium and potassium, which can lower your blood pressure.  Potassium helps to relax your blood vessels, decreases the pressure on your cardiovascular system, and also enhances the oxygenation and circulation in your body.

Increased blood pressure can be a major stressor to your body, while also inducing the release of cortisol and other stress organs, which can be harmful to your health.  It is helpful that you include these alkaline foods in your daily diet to help you reduce your blood pressure and maintain overall good health.