Categories: Health

Tips For Lowering High Blood Pressure

Do you know what causes high blood pressure? Did you know that having high blood pressure can lead to serious medical issues, like strokes, aneurisms, and even heart attacks?

Even though most people know that high blood pressure is bad, fewer people are aware of how to change their blood pressure for the better. Many people remain on high blood pressure medication, when a few solid changes in their lifestyle could potentially lower your blood pressure without medication.

Try these methods to reduce blood pressure without medical supplies or supplements:

Reduce Stress

Too much stress and anxiety will raise your blood pressure. Finances, family members, illness, and work can all lead to a rise in stress levels. High stress equals high blood pressure. Try to think about what makes you the most stressed, and try to reduce the stress from that area. If it is work, get help! Other triggers can be helped with techniques like relaxation, massage, yoga, and professional counseling.

Eat Better


Everyone knows that a healthy diet is better for you, but fewer people have made the commitment to a healthy eating plan. It is scientifically proven that a diet rich in fruits, vegetables, whole grains, and limited dairy can reduce blood pressure. One of the most effective diet plans is the DASH diet (Dietary Approach to Stop Hypertension). The easiest way to improve your diet is to start small. Keep a food journal to keep track of your regular diet and monitor what you eat and how much of it you eat. Stop eating one unhealthy thing at a time until you have cleaned your diet.

Consider adding extra potassium to your diet. Potassium will lessen the effects of sodium on your blood pressure. Try eating foods high in potassium, such as bananas, beans, mushrooms, and avocado.

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Reduce Sodium

Diets high in sodium are linked to high blood pressure. Reducing your sodium content in the foods that you eat can reduce your blood pressure by up to 8 Hg. Try to limit your sodium to 2,300 milligrams or less per day. You may find this harder than you think, because many processed foods, even something like a can of soup, can have over 1,000 milligrams of sodium.

Reduce Sodium in your Diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:

Limit sodium to between 1,500 and 2,300 milligrams (mg) a day or less.

Eat fewer processed foods. Foods like candy, canned foods, processed breads, packaged dinners, and anything premade typically contains a huge amount of sodium. Bacon, frozen foods, hot dogs, and packaged snacks are huge sodium bombs. Avoid too much sodium by reading food labels and eating more fresh foods.

Exercise with Regularity

Exercise can lower blood pressure significantly. 30 to 60 minutes a day can lower your blood pressure by up to 9 Hg. Even moderate exercise can have a positive affect on your blood pressure. Your activity can be as simple as walking, or as complicated as training with a professional trainer.

Lowering blood pressure will help you maintain a healthy life and avoid serious medical issues for many years. If you take care of your body, it will treat you better as you age. There is no better time to start caring for your body than right now.

KateSimmons: Kate Simmons is a freelance writer and occasional blogger. If her articles got you interested, feel free to follow or reach out to her via G+ or Twitter.

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