How to Improve Your Blood Pressure

Are you one of the thirty percent of Americans whose blood pressure is higher than it should be? You can very likely improve your blood pressure by following these simple proven suggestions.

All it takes to improve your blood pressure is a healthy lifestyle which includes a simple change in diet, an increase in exercise, and a refocus in attitude.

These changes will not only improve your blood pressure, they will also improve your fitness and improve your overall health.

High blood pressure must be dealt with before it causes a stroke, heart attack, or other serious medical problems.

Difficulty: Easy

Instructions

Things You'll Need:

• A willingness to change
• A willingness to stick to your changes

1. Exercise. This is the first and most important step in improving your blood pressure level. Even 30 minutes a day, three times a week of moderate aerobic type exercise has been shown to create a significant lowering of blood pressure levels.
   
   Moderate aerobic type exercises can include brisk walking, bicycling, swimming, and similar exercises. Of course, more frequent exercise and/or exercising for longer periods of time can increase the benefit.
   
   The key is to be consistent. Start slow and work up your endurance and frequency over time.
   
   If it is not feasible to walk or bike outside, consider investing in a treadmill or an exercise bike.

2. Take L-Arginine dietary supplements. L-Arginine has been shown to increase the effectiveness of exercise in reducing blood pressure. It is an amino acid that helps the body to produce more Nitric Oxide in the bloodstream, which in turn improves the blood flow. This has the effect of lowering the blood pressure.

3. Decrease your consumption of salt or sodium. Don't add salt to your food, and read the labels of food you buy to monitor the amount of salt you consume. Salt is one of the most common culprits for increasing your blood pressure. You'll probably be surprised at some of the products with the most sodium, such as bread, tortilla shells, and pre-packaged TV dinners.

4. Increase your intake of potassium. Studies have revealed that raising the proportion of potassium to salt helps to improve your blood pressure by lowering it or by keeping your blood pressure from rising, in many instances. Good sources of potassium are potatoes, bananas, apples, and oranges.

5. Eat pomegranates. Pomegranates are also available in dietary supplements in softgel form in the vitamin section of many stores. Pomegranates have been shown to aid in lowering blood pressure levels.

6. Eat foods that lower your overall cholesterol levels. Carrots, rice bran, oat bran, barley, oatmeal, and garlic are foods that research has shown to be effective in lowering cholesterol levels. At the same time, avoid foods that increase your cholesterol levels, such as pork and beef. By lowering your overall and Ldl cholesterol levels, you improve your blood circulation, which helps to lower your blood pressure.

7. Eat sources of L-Lysine, an amino acid that has been shown to reduce the amount of plaque in the blood vessels. One of the best sources of L-Lysine is red beans and rice. Another good source is in dietary supplements. When you remove the plaque in your blood vessels, your blood flow is less obstructed and you can improve your blood pressure.

8. Eat foods rich in Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA)and docosahexaenoic acid (DHA). Omega-3 enhances blood circulation and has other heart-healthy attributes. The foods richest in Omega 3 are fish, such as salmon or tuna fish. Flax seed and Omega 3 enriched eggs are also sources of Omega-3, but in much lower proportions. Increased blood circulation, as mentioned before, improves your blood pressure.
   
   Fish oil capsules are readily available in the vitamin section of most stores. There are also dietary supplements available for Omega-3 fatty acids that are based on plants rather than fish, if you are allergic to fish proteins.
   
   You must be careful in consuming fish, however, since most fish contain traces of mercury. The recommended consumption of fish is no more than three times a week. Salmon, cod, pollock, and white canned tuna often contain less than other fish breeds. To consume fish on a daily basis, use dietary supplements for the days you don't eat fish. Make sure the label states that the supplements contain no mercury.

9. Eat grapes or drink grape juice. Grapes have been shown to help slightly enlarge the passageways of the blood vessels, thereby helping the blood to flow more easily, often resulting in improved blood pressure.

10. Eat foods rich in vitamins C and E. Foods already mentioned here - oranges, apples, grapes and bananas - are also great sources of vitamin C. One of the best sources of vitamin E is avocados. Avocados are the source for guacamole, but unfortunately, most pre-packaged guacamole has a high salt content. You can get increase your vitamins C and E intake through vitamin supplements, but it is usually best to try to get as much of these and other vitamins mentioned in this article as you can through the foods you eat.

11. Pray.
    
    Ponder on the positive.
    
    Shun negative thoughts.
    
    This can make a huge difference sometimes in blood pressure levels.

12. Get enough sleep. Most people need an average of 8 and a half hours of sleep per night. If you don't get enough sleep, it can certainly aggravate your attempts at lowering your blood pressure, and possibly even contribute to raising your blood pressure.

Tips & Warnings

• It is not realistic to include all of these items in every meal. However, you can probably incorporate each of these suggestions quite frequently.
• The suggestions in this article are by no means a substitute for sound medical advice from a qualified physician.
• Although these ideas can work for you, if you have serious health problems, you should seek the advice of your doctor before trying any of these ideas.
• If you choose to use dietary supplements and vitamins, make sure you read and follow the labels for proper consumption.
• An overconsumption of fish can make your blood to not clot very quickly, which could be dangerous if you get into an accident or if you have had a recent surgery. Be sure to follow the guidelines in the label if you are using fish oil supplements.

Resources

• Physical Activity Guidelines for Americans
• Your Guide to Lowering Your Blood Pressure with Dash (Dietary Approaches to Stop Hypertension) Eating Plan

[dkrunner]

on 11/8/2009 Great article! Thank you for sharing this thoughtful contribution with the group! Excellent work.

[shenandoah]

on 10/2/2009 Excellent, well-written article on ways to improve your blood pressure.