How To Lower High Blood Pressure Naturally

Lower High Blood Pressure With Proper Exercise And Healthy Foods


Do You Know How To Lower High Blood Pressure Naturally?

"Learn How To Lower High Blood Pressure By Simply Losing The Pounds And Eating Healthier"

One of the great things about treating high blood pressure naturally is that even doctors will agree there are many non-pharmaceutical things you can do to improve your health and lower your blood pressure. We touched on these at the beginning of the last chapter, but they are so important that it is worth going over them again in more detail.

Lose The Pounds

The best thing you can do for your body if you are overweight is to lose weight. Not only will losing weight improve the health of your heart, it will make your whole body work better and will reduce your risk of many of the diseases that plague modern life.

The British Blood Pressure Association ( says that decreasing your weight by 22 pounds can lower your systolic pressure (that's the top number or the measure of pressure when your heart is pumping) by five to 10 points. That may not seem like a lot, but it can be the difference between prehypertension and normal blood pressure.

A good way to determine if you are overweight, if you don't already know, is to measure your body mass index. This number is a calculation based on your height and weight. You can quickly measure your own body mass index by entering your weight and height on a calculator like the one provided by the National Institutes of Health ( A body mass index of between 18.5 and 24.9 is considered normal weight, while a measurement of 25-29.9 is considered overweight and over 30 is obese.

If you fall into the overweight or obese category, it is important to try to lose weight. Make sure your diet is a healthy one, full of fruits, vegetables and whole grains. You should also include physical activity when possible (more on why below). Losing one to two pounds a week is usually considered a healthy rate, and this slow pace will reap big rewards.

Get Some Physical Activity

Exercise can help people with high blood pressure no matter what they weigh. According to a fact sheet provided by the Mayo Clinic (, activity is the key to strengthening your heart. And a strong heart pumps more blood with less effort, thus naturally lowering your high blood pressure without doing anything else.

Getting more exercise can lower your high blood pressure 10 points, and if you don't already have high blood pressure it can help you prevent it. About 30 minutes of moderate exercise a day is ideal for preventing or reducing high blood pressure.

What counts as moderate aerobic activity? Here are some ideas:

  • Walking, Jogging or Running

  • DancingSwimming

  • Biking

  • Using workout equipment like elliptical trainers, rowing machines, stair step machines, treadmills or ski machines

  • Water aerobics

Eat Healthy Good For You Foods

By now, you're beginning to see how each of these steps builds to help lower your blood pressure. Eating better and exercising more can help you lose weight, which is vital to lowering your blood pressure.

Eating lots of grains, fruits and vegetables, nuts, seeds and dried beans. It's not a vegetarian diet, but the amount of meat is reduced from what most people probably eat. The diet also involves supplementation with potassium, calcium and magnesium, all of which we will talk about later.

According to the National Heart, Lung and Blood Institute, "Scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) conducted two key studies. Their findings showed that high blood pressures were reduced with an eating plan that is low in saturated fat, cholesterol, and total fat and that emphasizes fruits, vegetables, and fat- free or low-fat milk and milk products. This eating plan also includes whole grain products, fish, poultry, and nuts. It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet. It is rich in potassium, magnesium, and calcium, as well as protein and fiber."

Diet can not only help reduce high blood pressure, the suggested reduction in calories will also make it easier to lose weight, which, again, will help naturally lower blood pressure. 

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