8 Ways to Lower Blood Pressure Naturally
Tired of fighting high blood pressure? Try these synergistic strategies and take control of your heart’s heatlh.
By Sari Harrar, author of Lower Your Blood Pressure Naturally
High blood pressure is a serious health condition that is so out of control in America that the Centers for Disease Control and Prevention recently declared it “public health enemy number two,” right behind smoking. Medicine helps. But there’s plenty more you can do to lower your numbers naturally and effectively.
Can you imagine attacking the root causes of high blood pressure on all fronts with eight proven, drug-free strategies? And while these lifestyle changes are proven to work individually, emerging research shows that combining them increases their pressure-lowering power. That’s the magic of synergy.
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Check out these 8 synergistic strategies:
1. Eat less salt, but never have a bland meal.
Lower your intake of sodium—a proven blood pressure booster—to a healthy, moderate amount: 2,300 milligrams per day. That’s low enough to help reverse high blood pressure, but not so low that you’re stuck eating tasteless food. Use a few grains of salt to intensify flavor and create low-salt and no-salt spice blends that enhance the taste of food even more. Don’t believe what the media say about salt being “safe” or low-sodium diets being problematic. Salt raises blood pressure by increasing the fluid level in your blood, and in many people, especially African Americans, salt in excess is correlated with hypertension, secondary to poor diets that are filled with salt. The truth is, most Americans eat too much of this stuff, most of it from packaged, processed, and restaurant foods.
2. Enjoy mineral-packed meals that regulate blood pressure naturally.
Most of us don’t get nearly enough calcium, magnesium, and potassium from food, which is the best source of these important, pressure-controlling minerals. More and more research is showing that healthy BP control relies on getting twice as much potassium as sodium every day, yet just 2 percent of us hit that ratio. Try to get 1,200 milligrams of calcium, 4,700 milligrams of potassium, and 420 milligrams of magnesium every day.