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High blood pressure is a common illness in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart ailment. If you've been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down. Cut back on caffeine Lose extra pounds and watch your waistline Exercise regularly Practice gratitude: Expressing gratitude to others can help reduce your stress. Eat a healthy diet Cut back on salt. Limit the amount of alcohol you consume Quit smoking Avoid stress triggers: Make time to relax and to do activities you enjoy. Monitor your blood pressure at home and see your doctor regularly Get support.

Spinach   is a green, leafy vegetable that is cheap and affordable for everyone. It is a rich source of minerals, vitamins, pigments, and phytonutrients. All of these together make spinach very beneficial for a number of vital processes. It is native to the Middle East and was cultivated in Persia thousands of years ago. From there, it was brought into China, approximately 1,500 years ago. It made its way into Europe a few hundred years later. Spinach is a green vegetable which has a very wide distribution. It can be grown as a backyard crop or bought from the market at affordable prices. It is a source of vitamins like folate, niacin, vitamin A, vitamin B6 and vitamin C. Health Benefits Of Spinach Spinach has enormous roles to play in maintaining a healthy body which includes the following: Reduces Risk of Cataract: Its entails strong antioxidants such as Lutein and zeaxanthin present, preventing the eyes from the harsh effects of UV rays that can lead to cataracts. It’s m