1. Watch Your Weight: In over weight people, a 10 percent reduction in total body weight will sometimes normalize blood pressure.<\/p>\n
2. Get Physical: Go for a brisk 30-minute walk 6 days a week.<\/p>\n
3. Meditate: A new study shows it works for teens too.<\/p>\n
4. Try Yoga: It reduces\u00a0Stress<\/a>\u00a0and strengthens the mind and body.<\/p>\n 5. Butt Out: All forms of tobacco dramatically raise blood pressure.<\/p>\n 6. Shake Off Salt: And sodium-rich foods such as soy sauce and canned soups.<\/p>\n 7. Leave the Bar: 1-2 drinks a day is OK\u2013even\u00a0Stress<\/a>-relieving- -but more can cause health problems.<\/p>\n 8. Check Your Blood: Have\u00a0Cholesterol<\/a>\u00a0and triglycerides checked regularly.<\/p>\n 9. Reject Refined Foods: Shun the sally, sugary, pre-made, preserved, fried and fatty.<\/p>\n 10. Swear Off Sodas: Soft drinks can deplete potassium (see No. 20).<\/p>\n 11. Find Fiber: Think veggies and whole grains.<\/p>\n 12. Forgo Fat: Choose white fish and skinless chicken and turkey. Skip cheese, bacon, red meat, gravy and desserts.<\/p>\n 13. Toss the Trans Fats: These are a greater risk than even saturated fats.<\/p>\n 14. Howl for Whole Oats: Eaten daily, oats lower\u00a0Hypertension<\/a>.<\/p>\n 15. Try L-Carnitine: Another\u00a0Amino Acid<\/a>, also found in\u00a0Protein<\/a>.<\/p>\n 16. DASH Your Diet: DASH (Dietary Approaches to Stop\u00a0Hypertension<\/a>) is high in fruits, vegetables and low-fat dairy, and it\u2019s low in fat.<\/p>\n 17. Defeat Diabetes: Diabetics who control their condition reduce\u00a0Hypertension<\/a>\u00a0risk.<\/p>\n 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.<\/p>\n 19. Mull Over a Multi: A daily multivitamin ensures that you\u2019re getting the basics.<\/p>\n 20. Prefer Potassium: This crucial mineral is found in many fruits, vegetables, dairy foods, fish and\u00a0Supplements<\/a>.<\/p>\n 21. Make It Magnesium: It\u2019s in leafy greens, legumes, whole grains and\u00a0Supplements<\/a>.<\/p>\n 22. Value Vitamin C: The less\u00a0Vitamin C<\/a>\u00a0in the blood, the higher the blood pressure in hypertensive patients.<\/p>\n 23. Boost Bioflavonoids: Available in fruits, vegetables and\u00a0Supplements<\/a>, bioflavonoids enhance\u00a0Vitamin C<\/a>\u2019s effect.<\/p>\n 24. Embrace Vitamin E: Evidence suggests that\u00a0Vitamin E<\/a>\u00a0also magnifies\u00a0Vitamin C<\/a>\u2019s blood pressure-lowering effect.<\/p>\n 25. Get Milk: Hypertensive patients seldom drink enough milk\u2013and they are usually low on calcium. Broccoli, spinach, tofu, goat milk and calcium supplements are alternatives.<\/p>\n 26. Pick Pycnogenol: French maritime\u00a0Pine<\/a>\u00a0bark extract lowered blood pressure in a Chinese study, which was reported in the January 2, 2004 issue of Life Sciences.<\/p>\n 27. Fish for Omega-3s:\u00a0Stress<\/a>\u00a0essential fatty acid-containing foods or supplements of\u00a0Fish Oil<\/a>,\u00a0Flaxseed<\/a>\u00a0oil and primrose oil.<\/p>\n 28. Queue Up for Coenzyme Q10: Hypertensive patients are often deficient in ubiquinone. Aside from supplements, organ meats are the richest sources.<\/p>\n 29. Seize the Soy: Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic.<\/p>\n 30. Think Zinc: Zinc may reverse hypertension that has been caused by too much cadmium.<\/p>\n 31. Have Some Hawthorn: An enzyme that can cause arteries to constrict is blocked by this berry.<\/p>\n 32. Look for Linden: This\u00a0Blossom<\/a>\u00a0is often combined with hawthorn for blood pressure.<\/p>\n 33. Target Taurine: This\u00a0Amino Acid<\/a>\u2013available in\u00a0Protein<\/a>\u00a0and as a supplement\u2013 balances sodium and potassium in the blood, lowering blood pressure.<\/p>\n 34. Crave Carrot Juice: Studies show it cleans arteries.<\/p>\n 35. Cook with Cayenne: The\u00a0Capsicum<\/a>\u00a0in\u00a0Cayenne<\/a>\u00a0slows arteriosclerosis, which can cause hypertension.<\/p>\n 36. Don\u2019t Pass on Parsley: It\u2019s a natural diuretic, which cuts blood pressure.<\/p>\n 37. Go for Ginger:\u00a0Ginger<\/a>\u00a0offers hypertensive benefits to some.<\/p>\n 38. Seal the Deal:\u00a0Goldenseal<\/a>\u00a0root may reduce blood pressure, especially when taken in conjunction with\u00a0Ginger<\/a>.<\/p>\n 39. Defy Dracula: Evidence shows that\u00a0Garlic<\/a>\u00a0lowers hypertension 2-7 percent. Onions help too.<\/p>\n 40. Single Out Psyllium: Take this soluble fiber with plenty of water. Other sources of fiber include peas, beans, apples, pears and citrus fruit.<\/p>\n 41. Consider Black Cohosh: Commonly used to alleviate the symptoms of\u00a0Menopause<\/a>, this herb may also help with hypertension.<\/p>\n 42. Cultivate\u00a0Celery<\/a>\u00a0Seeds: They also contain calcium, which might add to their effect.<\/p>\n 43. Dig Dandelions: Available in tinctures, tea, capsules and edible fresh leaves or roots.<\/p>\n 44. Yell for Yarrow: Herbalists also call it milfoil.<\/p>\n 45. Mind Your Melatonin: This hormone decreases nighttime blood pressure, concluded a study published in the January 2004 issue of Hypertension.<\/p>\n 46. Stork Up on Perinatal EFAs: The\u00a0Fatty Acids<\/a>\u00a0DHA<\/a>, EPA and\u00a0ALA<\/a>\u2013taken by\u00a0Pregnant<\/a>\u00a0women 5 months before and 1 month after giving birth\u2013help prevent hypertension in adulthood.<\/p>\n 47. Bring on Biofeedback: Using a special biofeedback machine, individuals learn to control their own physiological responses\u2013including blood pressure.<\/p>\n 48. Omit Oral Contraceptives: Birth control pills can increase blood pressure.<\/p>\n 49. Don\u2019t Knock Noni: This Polynesian fruit is also known as morinda citrifolia and Indian mulberry.<\/p>\n 50. Spice It Up: Try\u00a0Basil<\/a>, black\u00a0Pepper<\/a>,\u00a0Cinnamon<\/a>, chili powder,\u00a0Cloves<\/a>, curry, dillweed, dillseed,\u00a0Fennel<\/a>, horseradish,\u00a0Marjoram<\/a>,\u00a0Nutmeg<\/a>,\u00a0Oregano<\/a>,\u00a0Rosemary<\/a>,\u00a0Sage<\/a>,\u00a0Tarragon<\/a>\u00a0and\u00a0Thyme<\/a>. Their\u00a0Antioxidants<\/a>\u00a0may help\u2013some directly lower blood pressure, and all substitute for salt.<\/p>\n 51. Grasp\u00a0Grape Seed<\/a>\u00a0Extract: Research at the University of Alabama suggests\u00a0Grape Seed<\/a>\u00a0extract can lower blood pressure significantly.<\/p>\n 52. Fall in Love with Lutein: Eat your spinach\u2013or your kale or collards or\u00a0Mustard<\/a>\u00a0greens\u2013or lake lutein supplements.<\/p>\n 53. Don\u2019t Give Up on\u00a0Ginkgo<\/a>\u00a0Biloba: It relaxes arterial walls, easing pressure.<\/p>\n 54. Remember These Three Bs: Alter angioplasty surgery, three different B\u00a0Vitamins<\/a>\u2013folate, [B.sub.6] and [B.sub.12]\u2013 cut in half the risk that arteries will re-close.<\/p>\n 55. Air Out Antioxidants: Zeaxanthin, beta-cryptoxanthin and alpha-carotene may help.<\/p>\n 56. Go Mad About Saffron: This herb contains a blood pressure-lowering chemical called crocetin.<\/p>\n 57. Reach for\u00a0Reishi<\/a>\u00a0Mushroom Extract: Taking 55 mg of concentrated\u00a0Reishi<\/a>\u00a0mushroom extract three times a\u00a0Clay<\/a>\u00a0was found to reduce moderately\u00a0High Blood Pressure<\/a>\u00a0after 1 month.<\/p>\n 58. \u2018Tai\u2019 One On: Tat chi proponents say their rituals lower blood pressure.<\/p>\n 59. Call Your Motherwort: This herb is also known as Leonurus cardiaca.<\/p>\n 60. Highlight Herbs:\u00a0Chamomile<\/a>\u00a0flowers,\u00a0Fennel<\/a>\u00a0seed and\u00a0Rosemary<\/a>\u00a0may cut hypertension risk.<\/p>\n 61. Go Cuckoo for Coleus Forskohlii: This\u00a0Mint<\/a>-family herb lowers blood pressure naturally.<\/p>\n 62. Buy into Bilberry: This European blueberry contains anthocyanosides, which are powerful flavonoids.<\/p>\n 63. Let in the Cat\u2019s Claw: Contains the alkaloid rhynchophylline, which has anti-hypertensive effects.<\/p>\n 64. Keep Kelp: A 1997 study suggested kelp may help.<\/p>\n 65. Go to Gotu Kola: For\u00a0Insomnia<\/a>\u00a0and lowering blood pressure.<\/p>\n 66. Indulge in Aromatherapy: Aromatic bath or massage oils temporarily lower hypertension. Try 5 drops each of\u00a0Lemon<\/a>\u00a0balm and\u00a0Lavender<\/a>\u00a0essential oils in warm bath water.<\/p>\n 67. Jilt the Java: Too much daily coffee-and even tea-can raise blood pressure.<\/p>\n 68. Now, Go to Bed:\u00a0High Blood Pressure<\/a>\u00a0patients deprived of sleep experience significant increases in blood pressure, especially during the evening.<\/p>\n What Causes It?<\/strong><\/p>\n A buildup of\u00a0Cholesterol<\/a>\u00a0causes 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.<\/p>\n How Is It Measured?<\/strong><\/p>\n Your blood pressure is highest when the heart contracts, pumping the blood. This is called systolic pressure; it\u2019s the top number in your blood pressure reading.<\/p>\n When your heart is at rest\u2013between beats\u2013your blood pressure falls. This is the diastolic pressure; it\u2019s the bottom number inyour blood pressure reading.<\/p>\n A device called a Sphygmomanometer records pressure changes in millimeters of mercury or mm\/Hg.<\/p>\n How High Is High?<\/strong><\/p>\n Systolic (mm\/Hg) Diastolic (mm\/Hg)<\/p>\n Normal under 130 under 85 About the author:<\/p>\n Art Ditmar \u201cGet down: 68 natural ways to lower blood pressure\u201d. Better Nutrition. July 2004.\u00a0http:\/\/www.findarticles.com\/<\/a><\/p>\n Learn more about\u00a0Xtend-Life<\/a><\/b>\u00a0– Micro-Nutriments – The elite of natural supplements. Love life, Live Longer!<\/p>\n For Guaranteed, Effective, 100% Natural\u00a0Herbal Remedies<\/a>\u00a0, please visit\u00a0Native Remedies<\/a><\/b><\/p>\n For additional support and answers you need to improve your health, we have a qualified team of experts who personally supervise our popular\u00a0Ask Our Experts<\/a><\/b>\u00a0service!<\/p>\n Mountain Rose Herbs<\/a><\/b>\u00a0is where NHH recommends you purchase all of your bulk herbs, spices, teas and single oils!<\/p>\n Are you looking for quality\u00a0Vitamins<\/a>, diet aids and health supplements? Visit the\u00a0<\/b>Health Supplement Shop<\/a> – highly recommended by NHH!<\/p>\n <\/p>\n
\nHigh Normal 130-139 85-89
\nHigh 140 and over 90 and over<\/p>\n