How to Reduce Blood Pressure Naturally

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By Julia Wooldridge
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Lower Blood Pressure Naturally

10 simple ways to lower your blood pressure naturally.

Difficulty: Moderate

Instructions

Step 1

Follow the DASH diet (see resources). Eat a diet that is rich in calcium, potassium and magnesium such as nuts, bananas, beans, fresh cold water fish and low fat dairy. Choose foods that are known for their blood pressure reducing properties such as olive oil, celery, tomatoes and squash. Include high fiber foods in your diet and drink lots of water.
Step 2

Cut out red meat or reduce your intake to much smaller portions, less frequently. Eat white meat and fish in its place.
Step 3

Reduce sodium intake by cutting out processed foods and fast food. Read grocery shopping labels carefully; canned food, deli meat and some cereals can have a huge amount of sodium in them. Don’t add salt to your cooking; instead add more spices and herbs at meal times.
Step 4

Control portion sizes; eat three small meals a day and two snacks. Don’t go for seconds and skip sugary desserts.
Step 5

Get out and exercise, do something that will get your heart pumping to strengthen it and make sure that it is something you enjoy, so that you don’t give up. Mix up your exercise so that you don’t get bored with it. A brisk 30 minute walk every day would be a great start. Swimming and dancing are other great choices.
Step 6

Take steps to reduce your weight to a healthy level. Losing those extra pounds is an excellent way to bring down your blood pressure and puts less of a strain on your heart.
Step 7

Reduce your alcohol intake. Two alcoholic drinks a day maximum for men and women no more than one alcoholic drink per day. Reducing your alcohol intake will help with weight loss as alcohol is very high in empty calories.
Step 8

Relax; take up a hobby, try not to be such a workaholic, mediate, do yoga, light candles, listen to music or get a pet, whatever it takes to slow down, find your bliss and reduce stress. Get a good night’s sleep as many nights as possible to feel well rested.
Step 9

If you smoke, do whatever you can to stop as soon as possible.
Step 10

Take your blood pressure regularly and accurately. Keep a chart to see if your efforts are working and review it often. Make modifications as necessary.

Comments

scottmitzi said

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on 9/8/2009 Thanks for adding the warning about consulting a Dr. Since there are no symptoms to high blood pressure people often think they are OK or it's no big deal.