Controlling hypertension in 12 steps

By Chrisitan Goodman

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 causes that increase your chances of getting high blood pressure include high cholesterol, diabetes, stroke, heart disease, other medical conditions, if you're over 60 years old or of menopausal age. Fluctuations are normal when checking your blood pressure, and a one time reading of high blood pressure does not necessarily mean that you have it. When you constantly check your blood pressure and it gives a high reading every time, that is when you need to be alarmed. Sometimes other medications you are taking may influence 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.

Another thing that you can do to lower your blood pressure is by using the Natural High Blood Pressure Program I developed. The program helps lower your readings in a natural way.

All it takes are a few simple exercises that you do daily, and requires only a few minutes of your time. Hundreds of people have already successfully lowered their blood pressure in a safe and natural way by using the program. - 31820

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