Natural Ways to Lower Blood Pressure & Reduce Heart Disease Risk

Lowering your blood pressure or controlling hypertension is imperative to good health, and with a lower blood pressure you can reduce your risk of heart disease and stroke. Medications are useful for controlling high blood pressure, which is classified as a pressure greater than 140/90. However, some people suffer side effects from blood pressure medications. If you have mild to moderate hypertension, you may be able to manage this condition and maintain a lower reading without medication.

Instructions

• 1

  Quit smoking. Blood vessels constrict each time you smoke and this action can raise your blood pressure. Use a nicotine patch or gum to help fight cravings and overcome the smoking habit.

• 2

  Lose some weight to lower your blood pressure. Overweight individuals run a greater risk of developing high blood pressure. Drop the extra pounds with healthy eating and portion control. Get 30 minutes a day of aerobic exercise (jogging, walking or swimming).

• 3

  Eat a low sodium diet. Aim for no more than 1,500 mg of sodium a day to help lower your blood pressure. Choose healthy foods such as fresh vegetables and fruits, whole grains and low-fat dairy products to reduce your sodium intake. Drink water to help flush excess sodium from your body, about eight glasses a day. Avoid processed foods like canned soup, which usually contains a high sodium content.

• 4

  Eliminate alcohol, or drink in moderation. You can lower your blood pressure by limiting your alcohol consumption. Men should drink no more than two alcoholic beverages a day; women should limit themselves to one drink a day.

• 5

  Fight stress. Maintain a calm attitude to help maintain a normal blood pressure reading. Get enough sleep. Try yoga or meditation to help you relax.