9 Ways to Lower Blood Pressure Naturally
Regardless if you are pre-hypertensive or have stage 1 or 2 hypertension, you can still lower blood pressure naturally by following a simple plan.
Drugs have improved over the years but they still come with side effects, expense and really just manipulate the body's response to HBP rather than work to cure it.
Following is a list of 9 great tips to lower blood pressure.
It is very important to remember though, that just focusing on one group, like exercise, will not give you the best result.
Study after study has shown that improvements have to be made in diet, exercise and controlling stress in order to see any significant improvement in blood pressure.
This list is by no means exhaustive and is provided simply as an example of how easy it is to turn your life around without medication.
Tip No 1: Exercise.
Yeah, yeah sure you want me jogging 5 miles every morning.
Just isn't going to happen.
Well the good news is you don't have to be an exercise Nazi to benefit your blood pressure.
Thirty minutes of mild aerobic exercise like a brisk walk, swimming laps or riding a bike will do wonders for exercising your heart and burning off stress hormones.
Thirty minutes too long? Try breaking it down into 3 ten minute increments.
You'll get the same benefit.
Tip No 2.
Hydrate.
Dehydration is becoming a big problem in this country with the spread of sealed homes and offices with little to no humidity.
The situation gets worse in winter where the very act of breathing cold air sucks moisture from our bodies.
Hydration helps flush out sodium and promotes elasticity in the blood vessels.
Drink half your body weight expressed in ounces each day.
Tip No 3.
Substitute a cold water fish dish for a red meat once a week.
Salmon for example, is a great source of Omega 3 and adds plenty of HDL or good cholesterol.
Also, the simple act of replacing a red meat means you have reduced LDL and fat.
Not crazy about fish? Try poultry or a lean white meat.
Tip No 4.
Visit the produce aisle and make some serious purchases.
Fresh fruit, particularly berries are high in antioxidants.
Antioxidants attack the free radicals in your blood stream reducing the oxidation which causes plaque.
Green leafy vegetables are high in vitamins and minerals that most diets are deficient in.
Don't forget the garlic.
This little wonder food is great for so many reasons.
Tip No 5.
Just say no to salt.
Actually the salt you put on your food at the table is just a drop in the bucket compared to what you get in processed foods and when dining out.
Read the labels of everything, you'll be surprised what has salt in it.
Did you know a Big Mac has more sodium than a large order of fries? Tip No.
6 Give your brain a break.
Find 15 minutes everyday that you can call your own.
Actually you're going to be walking or biking for 30 minutes each day anyway right.
Use this time to reflect and prioritize the issues that are stressing you.
If you can view those stresses as challenges rather than threats, you'll be doing your blood pressure a favor.
Tip No 7.
Make happy hour more like happy 15 minutes.
If you're a man, limit your intake of alcohol to two drinks a day.
If you're a woman make it 1.
Tip No 8.
Just say no to smoking.
How much more do you need to hear to make you stop.
You can't even smoke on a public beach in Los Angeles anymore.
Pretty soon there simply won't be anywhere that you can smoke so just quit now.
There are all kinds of support groups that can help you.
Tip No 9.
Keep in touch with friends.
A supportive social group where interaction is easy does wonders for controlling stress.
Being around friends and having confidence in that friendship goes a long way in encouraging a healthy lifestyle.
Actually the best tip I can provide is this.
If you're serious about lowering your blood pressure naturally, write up a plan on how exactly you intend to do that.
Then keep a journal or chart your progress.
This may mean spending $60 on a monitor but that's a great investment in your health.
The more you track it, the more focused and serious you will become and the faster the pressure will fall.
Drugs have improved over the years but they still come with side effects, expense and really just manipulate the body's response to HBP rather than work to cure it.
Following is a list of 9 great tips to lower blood pressure.
It is very important to remember though, that just focusing on one group, like exercise, will not give you the best result.
Study after study has shown that improvements have to be made in diet, exercise and controlling stress in order to see any significant improvement in blood pressure.
This list is by no means exhaustive and is provided simply as an example of how easy it is to turn your life around without medication.
Tip No 1: Exercise.
Yeah, yeah sure you want me jogging 5 miles every morning.
Just isn't going to happen.
Well the good news is you don't have to be an exercise Nazi to benefit your blood pressure.
Thirty minutes of mild aerobic exercise like a brisk walk, swimming laps or riding a bike will do wonders for exercising your heart and burning off stress hormones.
Thirty minutes too long? Try breaking it down into 3 ten minute increments.
You'll get the same benefit.
Tip No 2.
Hydrate.
Dehydration is becoming a big problem in this country with the spread of sealed homes and offices with little to no humidity.
The situation gets worse in winter where the very act of breathing cold air sucks moisture from our bodies.
Hydration helps flush out sodium and promotes elasticity in the blood vessels.
Drink half your body weight expressed in ounces each day.
Tip No 3.
Substitute a cold water fish dish for a red meat once a week.
Salmon for example, is a great source of Omega 3 and adds plenty of HDL or good cholesterol.
Also, the simple act of replacing a red meat means you have reduced LDL and fat.
Not crazy about fish? Try poultry or a lean white meat.
Tip No 4.
Visit the produce aisle and make some serious purchases.
Fresh fruit, particularly berries are high in antioxidants.
Antioxidants attack the free radicals in your blood stream reducing the oxidation which causes plaque.
Green leafy vegetables are high in vitamins and minerals that most diets are deficient in.
Don't forget the garlic.
This little wonder food is great for so many reasons.
Tip No 5.
Just say no to salt.
Actually the salt you put on your food at the table is just a drop in the bucket compared to what you get in processed foods and when dining out.
Read the labels of everything, you'll be surprised what has salt in it.
Did you know a Big Mac has more sodium than a large order of fries? Tip No.
6 Give your brain a break.
Find 15 minutes everyday that you can call your own.
Actually you're going to be walking or biking for 30 minutes each day anyway right.
Use this time to reflect and prioritize the issues that are stressing you.
If you can view those stresses as challenges rather than threats, you'll be doing your blood pressure a favor.
Tip No 7.
Make happy hour more like happy 15 minutes.
If you're a man, limit your intake of alcohol to two drinks a day.
If you're a woman make it 1.
Tip No 8.
Just say no to smoking.
How much more do you need to hear to make you stop.
You can't even smoke on a public beach in Los Angeles anymore.
Pretty soon there simply won't be anywhere that you can smoke so just quit now.
There are all kinds of support groups that can help you.
Tip No 9.
Keep in touch with friends.
A supportive social group where interaction is easy does wonders for controlling stress.
Being around friends and having confidence in that friendship goes a long way in encouraging a healthy lifestyle.
Actually the best tip I can provide is this.
If you're serious about lowering your blood pressure naturally, write up a plan on how exactly you intend to do that.
Then keep a journal or chart your progress.
This may mean spending $60 on a monitor but that's a great investment in your health.
The more you track it, the more focused and serious you will become and the faster the pressure will fall.