Blood Pressure and How to Lower It Naturally
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Blood Pressure and How to Lower It Naturally

Along with high cholesterol, lack of exercise and smoking, high blood pressure is at the top of the list for making that heart disease time bomb tick. You can lower your high blood pressure naturally, even without prescription blood pressure drugs.

The bad news is: Heart disease is the leading cause of death. The good news is: It’s one of the most preventable causes of death.

Along with high cholesterol, lack of exercise and smoking, high blood pressure is at the top of the list for making that heart disease time bomb tick. You can lower your high blood pressure naturally, even without prescription blood pressure drugs.

Are you sure that you don’t have high blood pressure?

Your doctor has told you that your blood pressure level is fine, so you aren’t worried. But you may need to check it again.

In the past, most doctors said you had high blood pressure if your diastolic blood pressure was high.

Now, researchers are saying that systolic blood pressure is much more important, even when the diastolic blood pressure is normal – around 90 millimeters of mercury (mm Hg).

That means that a lot more people may have high blood pressure than was previously thought. And, the older you get, the less important the bottom blood pressure number is. As you get older, your arteries stiffen, causing your systolic pressure to go up. This stiffening doesn’t raise your diastolic pressure; in fact, it can even go down.

To get an accurate systolic blood pressure level, you may want to check it more than once. Systolic blood pressure levels can be high at one time and low at another, especially if you are over age 60.

Lower your blood pressure the natural way

Do you have high blood pressure or think you’re at risk for high blood pressure? Help yourself with these four steps:

1. Exercise at least 30 minutes three times a week.

2. Lose at least 10 pounds.

3. Eat a diet low in salt (under 6 grams per day).

4. Avoid alcoholic drinks.

Numerous studies show that exercise alone reduces systolic pressure by an average of 11 mm Hg and reduces diastolic pressure by an average of 8 mm Hg. Regular aerobic exercise can be much more effective in decreasing hypertension than blood pressure drugs.

Lowering your blood pressure when you’re slim and trim

If you are overweight, a smoker or a heavy drinker, you’re probably not surprised when you get a high blood pressure reading. You know what you need to do to lower your blood pressure and your risk of heart disease.

But what if you’re a thin nonsmoker who drinks very little alcohol and you still have a high blood pressure? Don’t be frustrated: You can benefit from certain changes in your diet even more than an overweight person can.

Increasing your intake of dietary fiber, potassium, magnesium, vitamin C and calcium will help prevent high blood pressure, studies suggest. And only thin men seemed to get any benefit from the calcium.

A study showed that people who were lean, under age 40 and moderate drinkers were able to reduce their risk of high blood pressure by 40 percent simply be eating foods that contained at least 1 gram of calcium per day.

The best way to lower your blood pressure through your diet is to eat more fruit, researchers suggest. The fiber from the fruit works better than cereal and vegetable fiber when lowering systolic blood pressure.

The more strawberries, blueberries and peaches the men ate, the lower their systolic blood pressure. Strawberries also helped lower diastolic blood pressure.

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Comments (6)

Natural ways are always great. This article is really GOOD news.

Thank you once again, sir Ron! I really do appreciate all your comments and votes...

I like the part about lowering BP for slim people. I belong to this group myself. Thanks for sharing!

I agree with Pearl. I particularly liked the section for slim and trim people. Too often people assume that if you have high blood pressure you are also most likely over weight and out of shape. That is not always the case. It's good to include tips for those who are in decent shape but still suffer high blood pressure.

You're always welcome hija.

Thanks, Pearl and Richard, for the helpful input.