5 Steps You Can Take Today to Lower Blood
by: Frank Mangano
High blood pressure, or
hypertension, is not something to be taken lightly. It
is a serious disease the cause of which is unknown. One fact
health care professionals do know is that left
untreated, high blood pressure
over time can lead to serious heart disease and other vascular
troubles, even death.
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
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
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
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
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
5 Tips For Lowering Blood Pressure
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
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
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.
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.
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/