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Even medical people who have researched blood pressure for decades admit that the cause is unknown for about 95% of high blood pressure problems and you could have it without even knowing, even if you're otherwise healthy. For this reason it's important that you know what your blood pressure is and have it checked on a regular basis. Smoking and coffee raises your blood pressure temporarily, so if you are having your blood pressure taken, avoid drinking coffee or smoking at least 30 minutes before the reading. If you are a smoker, you should know this puts you at greater risk for developing high blood pressure than a non-smoker. Other factors that increase your risk include high cholesterol, diabetes, stroke, heart disease or another medical condition or if you're over the age of 60 or of menopausal age. When you check your blood pressure, be aware that fluctuations are normal, and a one time high reading doesn't necessarily mean you have hypertension. It's when those readings are consistently elevated that a diagnosis is usually made. Sometimes other medications you may be taking can contribute to raising your blood pressure. The help you reduce the risk and even prevent high blood pressure, you need to change your diet and your lifestyle. Some of these changes are listed below. The more you can incorporate these changes into your life, the more you reduce your risk of developing hypertension. > Limit alcohol to two drinks per day or even less > Maintain a healthy weight and lose weight if needed > Cut your fat intake to less than 30% > Limit added salt and be mindful of sodium content in prepared foods > Exercise regularly at a moderate level of intensity several times a week > Stop smoking > Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale > You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products. > Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans. > Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension. > Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax. > If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly. One more thing that you can do to lower your blood pressure is by utilizing my Natural High Blood Pressure Program. I developed this program to help you lower your readings naturally. You only need to do a few simple exercises, and you only need a few minutes each day to do them. The program has been highly successful in lowering the blood pressure of hundreds of people safely and naturally.
By: Christian Goodman
Christian Goodman is a well known natural Health alternatives researcher and the developer of the natural health Blog. His newest work is the Hypertension No More program, which is a natural method for high blood pressure .
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