8 Easy Ways to Lower Your Blood Pressure

High blood pressure is one of America’s most deadly silent killers; a contributing factor in 15% of all deaths in the U.S, high blood pressure can lead to heart disease, stroke, aneurysms and kidney problems.  While it is believed that 28% of all Americans suffer from HBP most can lower their weight just by making some simple lifestyle changes. Here are 8 ways you can lower your blood pressure without a trip to the Dr.’s office.


Maintain a Healthy BMI

As your weight increases so does your blood pressure so maintaining a healthy body weight is key to lowering HBP. In a recent study 50% of overweight adults were able to reduce their high blood pressure purely by going on a reduced calorie diet.


Exercise Regularly

A little exercise can make a big difference in your blood pressure. Regular cardio exercise makes your heart stronger allowing it to pump blood more efficiently. When the heart doesn’t have to work as hard it reduces pressure on the arteries, lowering your blood pressure. Try to get at least 30 minutes of brisk activity 5-6 days a week and you  might be able to complete avoid the need for blood pressure medications.


Reduce Your Sodium Intake

While not every case of high blood pressure is linked to sodium intake it is recommended that everyone monitor how much they are consuming. The worst offender is processed foods so read labels carefully when grocery shopping and try to use salt substitutes when seasoning foods at home.


Get More Potassium

Adding more potassium to your diet has been proven to lower blood pressure. While there are many supplements on the market it is just as easy to add potassium rich foods to your diet. Load up on bananas, fish, sweet potatoes, leafy green vegetables, citrus fruits, poultry and whole-grain cereals.


Watch Your Caffeine Consumption

Beware of drinking too much coffee, not only can it increase stress levels but caffeine tightens blood vessels and this can raise your blood pressure as well. There’s no harm in having a cup or two a day but if you tend to drink a lot of caffeine throughout the day try mixing in a little decaf.


Lay off the overtime

While it may be hard for most of us to call it a week at 40hrs those who don’t are 15% more likely to suffer HBP. The more you work the harder it is to fit in trips to the gym or healthy home cooked meals so make sure that you squeeze in time to take care of yourself during your hectic week.



Research has shown that taking a half hour to sit quietly and practice deep breathing can make a big difference in your blood pressure. Whether your prefer listening to music, meditating or doing yoga taking the time to relax can lower your blood pressure by over 4 points.


Cut Back on Alcohol

While in small amounts alcohol can actually reduce blood pressure it is very important not to overindulge. 1 drink a day for women and 2 for men is considered healthy but heavy drinking can cause sudden increases in blood pressure along with other major health concerns.


By reducing stress, getting regular exercise and eating a healthy diet most people can easily keep their high blood pressure under control. While it is a good idea to consult with your doctor and get regular checkups these simple changes should allow you to skip the pharmacy on the way home.




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