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1. Watch Your Weight: In over weight people, a 10 percent reduction in total body weight will sometimes normalize blood pressure.
2. Get Physical: Go for a brisk 30-minute walk 6 days a week.
3. Meditate: A new study shows it works for teens too.
4. Try Yoga: It reduces Stress and strengthens the mind and body.
5. Butt Out: All forms of tobacco dramatically raise blood pressure.
6. Shake Off Salt: And sodium-rich foods such as soy sauce and canned soups.
7. Leave the Bar: 1-2 drinks a day is OK–even Stress-relieving- -but more can cause health problems.
8. Check Your Blood: Have Cholesterol and triglycerides checked regularly.
9. Reject Refined Foods: Shun the sally, sugary, pre-made, preserved, fried and fatty.
10. Swear Off Sodas: Soft drinks can deplete potassium (see No. 20).
11. Find Fiber: Think veggies and whole grains.
12. Forgo Fat: Choose white fish and skinless chicken and turkey. Skip cheese, bacon, red meat, gravy and desserts.
13. Toss the Trans Fats: These are a greater risk than even saturated fats.
14. Howl for Whole Oats: Eaten daily, oats lower Hypertension.
16. DASH Your Diet: DASH (Dietary Approaches to Stop Hypertension) is high in fruits, vegetables and low-fat dairy, and it’s low in fat.
17. Defeat Diabetes: Diabetics who control their condition reduce Hypertension risk.
18. Compute Your Body Mass Index: Multiply your weight in pounds by 703; then divide by your height in inches; then again divide by your height in inches. Try to stay between 18.5 and 24.9.
19. Mull Over a Multi: A daily multivitamin ensures that you’re getting the basics.
20. Prefer Potassium: This crucial mineral is found in many fruits, vegetables, dairy foods, fish and Supplements.
21. Make It Magnesium: It’s in leafy greens, legumes, whole grains and Supplements.
22. Value Vitamin C: The less Vitamin C in the blood, the higher the blood pressure in hypertensive patients.
25. Get Milk: Hypertensive patients seldom drink enough milk–and they are usually low on calcium. Broccoli, spinach, tofu, goat milk and calcium supplements are alternatives.
26. Pick Pycnogenol: French maritime Pine bark extract lowered blood pressure in a Chinese study, which was reported in the January 2, 2004 issue of Life Sciences.
28. Queue Up for Coenzyme Q10: Hypertensive patients are often deficient in ubiquinone. Aside from supplements, organ meats are the richest sources.
29. Seize the Soy: Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic.
30. Think Zinc: Zinc may reverse hypertension that has been caused by too much cadmium.
31. Have Some Hawthorn: An enzyme that can cause arteries to constrict is blocked by this berry.
32. Look for Linden: This Blossom is often combined with hawthorn for blood pressure.
34. Crave Carrot Juice: Studies show it cleans arteries.
36. Don’t Pass on Parsley: It’s a natural diuretic, which cuts blood pressure.
37. Go for Ginger: Ginger offers hypertensive benefits to some.
39. Defy Dracula: Evidence shows that Garlic lowers hypertension 2-7 percent. Onions help too.
40. Single Out Psyllium: Take this soluble fiber with plenty of water. Other sources of fiber include peas, beans, apples, pears and citrus fruit.
41. Consider Black Cohosh: Commonly used to alleviate the symptoms of Menopause, this herb may also help with hypertension.
42. Cultivate Celery Seeds: They also contain calcium, which might add to their effect.
43. Dig Dandelions: Available in tinctures, tea, capsules and edible fresh leaves or roots.
44. Yell for Yarrow: Herbalists also call it milfoil.
45. Mind Your Melatonin: This hormone decreases nighttime blood pressure, concluded a study published in the January 2004 issue of Hypertension.
47. Bring on Biofeedback: Using a special biofeedback machine, individuals learn to control their own physiological responses–including blood pressure.
48. Omit Oral Contraceptives: Birth control pills can increase blood pressure.
49. Don’t Knock Noni: This Polynesian fruit is also known as morinda citrifolia and Indian mulberry.
50. Spice It Up: Try Basil, black Pepper, Cinnamon, chili powder, Cloves, curry, dillweed, dillseed, Fennel, horseradish, Marjoram, Nutmeg, Oregano, Rosemary, Sage, Tarragon and Thyme. Their Antioxidants may help–some directly lower blood pressure, and all substitute for salt.
52. Fall in Love with Lutein: Eat your spinach–or your kale or collards or Mustard greens–or lake lutein supplements.
53. Don’t Give Up on Ginkgo Biloba: It relaxes arterial walls, easing pressure.
54. Remember These Three Bs: Alter angioplasty surgery, three different B Vitamins–folate, [B.sub.6] and [B.sub.12]– cut in half the risk that arteries will re-close.
55. Air Out Antioxidants: Zeaxanthin, beta-cryptoxanthin and alpha-carotene may help.
56. Go Mad About Saffron: This herb contains a blood pressure-lowering chemical called crocetin.
58. ‘Tai’ One On: Tat chi proponents say their rituals lower blood pressure.
59. Call Your Motherwort: This herb is also known as Leonurus cardiaca.
61. Go Cuckoo for Coleus Forskohlii: This Mint-family herb lowers blood pressure naturally.
62. Buy into Bilberry: This European blueberry contains anthocyanosides, which are powerful flavonoids.
63. Let in the Cat’s Claw: Contains the alkaloid rhynchophylline, which has anti-hypertensive effects.
64. Keep Kelp: A 1997 study suggested kelp may help.
65. Go to Gotu Kola: For Insomnia and lowering blood pressure.
67. Jilt the Java: Too much daily coffee-and even tea-can raise blood pressure.
68. Now, Go to Bed: High Blood Pressure patients deprived of sleep experience significant increases in blood pressure, especially during the evening.
What Causes It?
A buildup of Cholesterol causes arteries to become hardened,. inelastic and narrowed. There may even be a higher-than- normal flow of blood, or the heart may beat harder or faster than it should. Any of these conditions increases the pressure of the blood against the artery walls.
How Is It Measured?
Your blood pressure is highest when the heart contracts, pumping the blood. This is called systolic pressure; it’s the top number in your blood pressure reading.
When your heart is at rest–between beats–your blood pressure falls. This is the diastolic pressure; it’s the bottom number inyour blood pressure reading.
A device called a Sphygmomanometer records pressure changes in millimeters of mercury or mm/Hg.
How High Is High?
Systolic (mm/Hg) Diastolic (mm/Hg)
Normal under 130 under 85
High Normal 130-139 85-89
High 140 and over 90 and over
About the author:
Art Ditmar “Get down: 68 natural ways to lower blood pressure”. Better Nutrition. July 2004. http://www.findarticles.com/
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