Diet for people with high blood pressure

How to lower blood pressure naturally is fairly simple. All it takes is commitment and some healthy lifestyle changes. And that’s very good news.

One out of four U.S. adults have high blood pressure. And as age goes up, blood pressure usually goes up too. The Framingham Heart Study warned that we face a 90% chance of developing high blood pressure in our lifetime.

And since high blood pressure medications have some hefty negative side effects, it’s an excellent idea to lower blood pressure naturally as soon as possible.

How to Lower Blood Pressure Naturally in Seven Steps

1. Exercise daily. Regular moderate physical activity has been shown to strengthen the heart and lower blood pressure naturally. Exercise also helps with both weight loss and stress management two more of the seven steps. And just thirty minutes a day of brisk walking, slow swimming or easy cycling is enough.

2. Carry less excess weight. Maintaining your optimum body weight is ideal. But research shows that any healthy weight loss helps to lower blood pressure. One study found that those who lost only 7.7 pounds of weight were half as likely to have high blood pressure as those who hadn’t lost any weight at all.

3. Cut sodium in half. You can lower blood pressure by cutting back on sodium to 1,500 mg a day half the American average. But this takes more than just going easy on the saltshaker, which contributes to only about 15% of sodium intake. Most salt in your diet is hidden in processed and restaurant foods.

4. Learn to Chill Out. Meditation and other relaxation techniques, such as yoga, tai chi or just learning to let go of distressing thoughts, can calm nerves and lower blood pressure significantly. After all, nothing is worth worrying yourself to death.

5. Eliminate the negative. Smoking, stress, junk food, stimulants, such as coffee and ephedra, saturated and trans fat, excess alcohol, salt and sugar, and a couch potato lifestyle can all negatively effect your blood pressure. So start, right away, cutting down on all those things that don’t contribute to a healthy heart.

6. Eat a nutritious diet. This means plenty of high fiber foods, such as vegetables, fresh fruits and whole grains (high in fiber, vitamins, minerals and phytonutrients), low-fat dairy (for protein and important minerals) lean poultry (provides complete protein) and fatty fish (rich in protein and omega 3 fatty acids). Also make pure water your drink of choice.

7. Add heart healthy supplements. Studies show calcium, magnesium, vitamin D, potassium and fish oil all help to lower blood pressure. Make sure you get optimum amounts with balanced natural whole food supplements. And take good quality fish oil capsules to also lower triglycerides and cholesterol for all around excellent heart health.

A blood pressure chart helps you understand your readings. If youre on medication now, you can still decrease or even gradually eliminate hypertension medications by making the above lifestyle changes. But be sure to check with your health care provider first.

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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.