Tips to Lower High Blood Pressure

Nowadays, hypertension is very common among adults. You need not worry about it if you take proper steps to lower high blood pressure; however, if you do not take any action against hypertension, you may face some health risks such as heart attack, kidney disorders, and stroke.

Causes of High Blood Pressure

High blood pressure is a silent killer. Various factors are responsible for causing hypertension. Some of the important hypertension-causing factors are consuming imbalanced diets, consuming large quantities of sodium, drinking alcohol, smoking tobacco, taking large amounts caffeine, using addictive drugs such as marijuana, obesity, and stress.

Tips to Lower High Blood Pressure

  • Alcohol Intake – reduce consuming alcoholic drinks; if possible, quit drinking alcoholic drinks.
  • Body Weight – maintain an optimal body weight (as per body mass index).
  • Caffeine Intake – reduce consuming the caffeine-rich drinks such as coffee, tea, and sodas.
  • Physical Exercises – do some moderate physical exercises, such as walking, at least for about 30 minutes a day.
  • Processed Foods – avoid consuming processed foods, as they contain large quantities of sodium.
  • Relaxation – do some relaxing practices such as biofeedback, breathing exercises, meditation, and/or yoga. There practices will definitely help you lower high blood pressure.
  • Smoking – smoking is one of the important hypertension-causing factors. Quit smoking tobacco.
  • Calcium and Magnesium – do not consume calcium and magnesium inadequately, as it results in hypertension. Therefore, consume adequate quantity of calcium and magnesium (for women 0.035 to 0.042 oz a day and for men 0.018 to 0.021 a day).
  • Controlled and Balanced Foods – eat only controlled and balanced foods such as low-fat foods, non-fat dairy nutrients, and less oily foods.
  • Fish – eat at least 3-4 servings of fish every week. Cold-water fish such as sardines and wild Alaskan salmon are rich in fatty acids called "omega-3 fatty acids," which help you control hypertension.
  • Fish-Liver Oil – consuming fish-liver oil every day will help you lower high blood pressure, as it contains DHA (docohexaenoic acid).
  • Fruits and Vegetables – eat large quantities of vegetables and at least 8-10servings of fresh fruit a day.
  • Garlic – garlic has great power of controlling high blood pressure. Chew and swallow at least one clove of garlic in the morning.
  • Nuts and Seeds – consume at least 4-5 servings of cooked dry beans (half cup), nuts (2 teaspoon), and seeds (2 teaspoon) a week.
  • Lower Meat Consumption – do not consume more than 6 oz of animal protein a day.
  • Lower Salt Intake – salt is another important hypertension-inducing factor. Therefore, reduce consumption of salt; do not exceed 0.08 oz a day.
  • Vitamin C – consume the supplements that have vitamin C, as vitamin C will lower blood pressure in the individuals with mild to moderate hypertension.

Conclusions

You need not worry about hypertension if you take proper steps to control it. I believe that the above-mentioned tips will help you lower high blood pressure.

How to Lower High Blood Pressure Naturally:

Lower Blood Pressure Naturally

You can tell you have high blood pressure when your systolic number is over 130 and your diastolic number is over 85. But you dont necessarily need medication to lower your high blood pressure. You can lower blood pressure naturally.

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Once again a heart-healthy diet containing plenty of fruits and vegetables, whole grains, nuts, and fish, while low in saturated fats, salt and sugar is recommended for people with high blood pressure.

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Find out which blood pressure vitamin supplement uses 3 times more herbal ingredients than its competitors at Natural Ways to Lower Blood Pressure. Find out why high blood pressure drugs are not the only solution for hypertension.

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Help of four harmless natural supplements that when taken together can bring high pressure levels down to safe healthy levels and maintain them throughout your [...]

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Diet is another step to lower blood pressure naturally. It is an important component for lowering high blood pressure. One must strive for a diet high in vegetables, dairy and whole grain products.

Knowing How To Lower Blood Pressure

The National High Blood Pressure Education Program has a goal of 140/90 mm Hg or lower for patients with hypertension. This goal, however, was not fully accomplished; since only one third of the patients achieved it. 

Author: Tina Campbell

Not only does Tina Campbell know what it’s like to have hypertension. She also runs an informational web site with articles, videos and reports on how to Lower High Blood Pressure.

Learn how Tina got her blood pressure down to 120/75 without taking any prescriptions drugs at the Lower High Blood Pressure Remedies website.

Article Source: http://EzineArticles.com/?expert=Tina_Campbell

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