5 Steps You Can Take Today to Lower Blood Pressure Naturallyby: Frank Mangano Blood pressure medications come in a wide range of formulas and dosages; each aimed at reducing the pressure going through the blood vessels either as the heart pumps blood or relaxes. Some medications strengthen the blood vessels while others thin the blood in an effort to reduce the strain. Trial and error is usually a doctor’s only course of action when determining which combination of drugs and treatments will benefit a specific patient. There is however some good news about hypertension! There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come. Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor. Here is a list that any doctor can approve of: 1. Drink Water. Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure. 2. Stop Smoking. If you are a long time smoker, you know how it affects your breathing. What you may not realize is its impact on your blood pressure. If you can’t quit completely, then cut down. Even a 50% reduction in the number of cigarettes smoked each week can help. 3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a sustained increase in heart rate will aid in lowering blood pressure. 4. Eat Right. If you are eating better and exercising, a nice by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of “hidden” sodium found abundantly in pre-packaged convenience foods. 5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because of you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day. About The Author This article is based on the book, “The Silent Killer Exposed” by Frank Mangano. Frank is an author, researcher, and dedicates his life to finding solutions for people. Visit his website www.thesilentkillerexposed.com to learn more. f.mangano@verizon.net 5 Tips For Lowering Blood Pressure Naturally
For every three American adults, one is estimated to have high blood pressure. Around 65 million Americans over the age of 20 have high blood pressure. Scary statistics? You bet. Especially if you consider the fact that, if left uncontrolled, high blood pressure can result in leading causes of death like heart failure, stroke, aneurysm, heart attack, and kidney failure. Here are the tips to lowering blood pressure naturally: 1. Go easy on the saltshaker. People consume around two teaspoons of salt a day, an amount that must be lessened for those with high blood pressure. Since a large portion of the sodium you take in is from processed foods, watch out for these. In addition, try using spices, lemon, and salt-free seasoning blends for seasoning what you cook. 2. Improve your diet. One of the important points in lowering your blood pressure naturally is improving your diet and eating healthier. By limiting the sweets and red meat you take in, and incorporating more fruits, vegetables, low-fat dairy products, and whole grains (the basics of the famed Dietary Approaches to Stop Hypertension - or DASH - diet), you're definitely on your way to lower blood pressure. 3. Exercise. Regular physical activity lowers blood pressure naturally and improves blood cholesterol levels. Exercise is important since it will help you maintain a healthy weight; being overweight raises your chances of developing high blood pressure. You will probably notice a decrease in your blood pressure within the first nine or ten weeks of regular exercise (around half an hour at least four or five days a week of physical activities like jogging, cycling, swimming, brisk walking and so on). 4. Decaf, please. Stay away from caffeine, even if you may find it difficult to function in the morning without your cup of coffee. Caffeine does bad things to your blood pressure by increasing the effects of stress and getting your heart to start pumping like there's no tomorrow. To help lower your blood pressure naturally, get decaf instead. 5. Relax. Close your eyes. Breathe in. Breathe out. Meditation, yoga, and other relaxation techniques can also help to bring your blood pressure down. You can learn these activities from videos or by taking classes. To learn more about tips on lowering blood pressure naturally, please visit http://www.lowering-blood-pressure.info/ |
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