With the growing number of people being diagnosed with high blood pressure, many are looking for ways to lower blood pressure naturally. High blood pressure can cause damage to the heart, kidneys, and blood vessels and is sometimes so subtle that it can remain undetected in its early stages. It is possible through moderate lifestyle changes to lower blood pressure or to reduce your risk of developing blood pressure problems.Taking steps early and working with your doctor can have a positive effect on both blood pressure and cholesterol. One of the main causes of hypertension is being overweight. Often a 10 pound reduction in body weight will get blood pressure under control. Choosing healthy foods also plays a major role in blood pressure management. Eat plenty of fruits, vegetables, lean meats, and high fiber foods, keeping sugary desserts to a minimum.
Rev up your metabolism with a doctor approved exercise program to speed up weight loss and give you more energy. Try to limit saturated fats as much as possible and include more monounsaturated fats in your diet such as olive oil and canola oils. These “good” oils will help reduce cholesterol levels and are heart healthy foods.
Include high fiber foods in your diet such as whole wheat, lentils, oat bran, fruits and vegetables. One of the best dietary changes you can make is to reduce your salt intake to 500 mg (1/4 teaspoon) per day. Watch carefully for hidden salt in processed foods and soft drinks. Add flavor to foods with other seasonings and herbs such as paprika, parsley, lemon juice, or dry mustard. Add potassium which helps the body to get rid of excess salt. This can be done with supplements or by adding ½ to 1 whole banana daily.
Calcium can also help in the battle against hypertension. Adding dairy products, kale, turnip greens, or supplements can be one of nature’s best defenses against high blood pressure.
More and more studies have shown that magnesium, which is found in nuts, whole grain cereals, peas, beans, and lemons, can fight the effects of high blood pressure and help overall health.
Finally, vitamin C, which helps maintain healthy connective tissue, supports the blood vessels making them resistant to high blood pressure.
Start implementing these simple lifestyle changes for lowering blood pressure naturally to maintain a healthy heart and avoid serious health problems.
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