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Tuesday, September 22, 2009

Lower Blood Pressure Naturally in 12 Steps

Posted by patrick

By Christian Goodman

Even medical people who have studied how to lower blood pressure for decades admit that the cause is unknown for about 95% of high blood pressure problems and you could have it without even knowing, even if you're otherwise healthy. That's why it's important that you know what your blood pressure is and have it checked on a regular basis.

As you know, smoking and coffee causes a temporary rise in your blood pressure, so don't smoke or drink coffee for at least thirty minutes before you have your blood pressure taken. If you're a smoker, you should know that you have a higher risk of developing high blood pressure than a non-smoker.

Other reasons that increase your risk include high cholesterol, diabetes, stroke, heart disease, or other medical conditions, or if you're over the age of 60, or if you are of menopausal age. When you check your blood pressure, it is normal that there will be fluctuations, and a one time high reading doesn't necessarily mean you have hypertension. Be alarmed when those readings are consistently high, because that is the time when a diagnosis is made. The medications that you are taking may also contribute to the rise in your blood pressure.

There are changes you can make in your eating habits and in your lifestyle that can help reduce the risk and possibly even prevent high blood pressure. These are listed below. The more you can adopt into your life, the more you lessen your risk for developing hypertension.

Limit alcohol to two drinks per day or even less

Maintain a healthy weight and lose weight if needed

Cut your fat intake to less than 30%

Limit added salt and be mindful of sodium content in prepared foods

Exercise regularly at a moderate level of intensity several times a week

Stop smoking

Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale

You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.

Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.

Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.

Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.

If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly.

One more thing that you can do to lower your blood pressure is by utilizing my Natural High Blood Pressure Program. I developed this program to help you lower your readings naturally.

It involves learning a few simple exercises that you perform on a daily basis that only require a few minutes per day. It has been highly successful in helping hundreds of people lower their blood pressure in a safe and natural way.

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