Continuing from my previous articles…..

Information on Blood Pressure

Natural Remedy for reducing Blood Pressure

TOP 10 DIET TIPS FOR HEALTHY BLOOD PRESSURE

1. Eat your vegetables. Getting a varied diet high in vegetables will help you get a lot of the nutrients that are helpful in lowering blood pressure. Aim for four or five servings of vegetables a day. A great way to add veggies to your diet is to eat a salad for or with your lunch every day. A cup of lettuce with a half cup of other vegetables added in gives you one serving of vegetables.

2. Load up on fruit. Fruit, of course, is also important for maintaining health. We talked earlier about the importance of vitamin C, which is abundant in citrus fruits. You should also try to get four or five servings of fruit a day. This is hard for a lot of people, but if you work up to it gradually you’ll find it’s not much of a problem. A glass of orange juice at breakfast, a banana (high in potassium!) for a snack and about 16 grapes as an after-dinner treat gets three servings down.

3. Switch to whole grains. Many of the nutrients that are important for healthy blood pressure are found in whole grains. Oats in particular are helpful for reducing cholesterol, which can also reduce blood pressure. Aim to get at least half of your grains from whole grains. If you’re not eating any whole grains currently, switch first to whole grain bread. Then try whole grain pasta and brown rice. The whole grain versions of your favorite grains tend to have a nuttier flavor that is quite delicious.

4. Eat your fish. Two or three servings of fish weekly are a great way to protect your heart, and the fish oil can reduce high blood pressure. If you don’t eat fish, supplement with fish oil capsules or one tablespoon of flaxseed oil daily.

5. Make it lean. Go for lean meats and poultry whenever possible. Lower-fat meats, including fish, are always a healthy choice. Also consider lower-fat dairy products and even including some soy in your diet, if you don’t already.

6. Nosh on nuts. Nuts are a great snack, and many nuts are filled with micronutrients and vitamins that can keep you healthy. They may reduce the risk of heart disease, help you keep a healthy weight and reduce your risk of diabetes. An ounce of walnuts daily gives you all the Omega 3s you need, while almondsare a great source of vitamin E. Brazil nuts are a great source of potassium and selenium.

7. Drink more water. Hydration is important for all sorts of reasons, but a wonderful benefit that comes from drinking enough water is cleaning out any waste that’s accumulated in the body. Drinking water will help flush out sodium, in addition to other waste products in the body. Drinking lots of water helps you feel more full, which is helpful when trying to lose weight. Water helps your body function at its peak (that’s what most of it is made of, after all) and is calorie-free. Try substituting one caloric beverage a day for water until you are drinking at least eight glasses a day.

8. Pass on the salt. Though the link between high-sodium diets and high blood pressure is not conclusive, many people with high blood pressure are sensitive to the sodium in salt. Most people get way more salt than they need. Try seasoning with other spices that bring more flavor to dishes you cook at home, and cut down on prepared foods, which are filled with more salt than anyone needs. If you have to eat fast food, drink lots of water to help get rid of the excess sodium.

9. Eat more organics. Organic foods are grown and processed without the use of pesticides and other man-made chemicals. They are thought to include more healthy nutrients than conventionally produced foods, and their production is less stressful to the planet. Organics can be expensive, so start transferring to organics gradually or only buy organic foods that have the highest pesticide load, such as peaches, strawberries, bell peppers, apples and lettuce.

10. Drink tea. It’s not known exactly what it is about tea that makes it so healthy, but it does seem to reduce blood pressure and improve heart health. Stick to green tea if possible, as it seems to contain more of the healthful compounds. Drink at least one cup of tea daily, hot or cold, and you’ll see all sorts of health benefits. Cut out one soda or cup of coffee a day and drink tea instead.

ADDITIONAL LIFESTYLE TIPS FOR CONTROLLING BLOOD PRESSURE

1. Exercise regularly. There is no better way to improve the condition of your heart than to exercise it. Getting just a half hour of moderate physical activity at least five days a week can go a long way toward lowering your blood pressure and improving your health overall. For tips on how to lose weight and get in shape for life

2. Practice deep breathing techniques. A great way to reduce the tension in a stressful moment is to breathe deeply. Often when we are stressed out we start breathing shallowly or even hold our breath. The next time you feel stressed, close your eyes if you can, inhale to a count of five, hold for three seconds and
exhale to a count of five. Wait three more seconds and repeat. Doing this cycle as few as five times will make you feel a lot more in control and will help your blood pressure as well.

3. Do yoga, Tai chi, meditation or other stress-reducing techniques. Yoga helps you feel calm, as well as more flexible, confident and comfortable in your body, all things that are important for good health. Yoga also includes an emphasis on deep breathing, which is important for relaxation and lowering blood pressure. Tai chi, meditation and other techniques that involve slow, steady movement and deep breathing can also be helpful. Even going for a slow, meditative walk around your neighborhood a couple of times a week can work wonders on your blood pressure.

4. Minimize stress. There’s only so much you can do to get stress out of your life, and we actually couldn’t live without stress, but you should do what you can to eliminate stress. If that means delegating a task at work or at home that you hate, saying no to obligations that aren’t any fun, or taking more time off from work to spend with your kids, do what you need to do to cut some stress from your life. Your blood pressure and your loved ones will thank you.

5. Quit smoking. One of the most important things you can do to improve your health if you smoke is to quit. I didn’t say it was easy, I said it was important. Smoking is linked to cancer and heart disease, but it also increases blood pressure by constricting the arteries. If you’re a woman on birth control and you smoke, this damage is even more pronounced. There are no two ways about it: quit smoking right away! If you need help quitting smoking, and, let’s be honest, most people do

TOP TIPS TO LOWER YOUR BLOOD PRESSURE, STARTING TODAY
• Lower your salt intake to less than 2,400 milligrams a day. If possible, going as low as 1,500 milligrams a day will have a more dramatic effect if you are sensitive to sodium.
• Make sure you’re getting enough potassium. The DASH program recommended 4,700 milligrams a day. It’s best to get potassium from foods, including bananas, vegetable juice and potatoes.
• Check on your calcium levels as well. A daily dose of 1,250 milligrams was used in the DASH study. Make sure you’re choosing lower-fat daily products and/or calcium-rich vegetables, such as broccoli.
• Make sure you’re getting at least 500 milligrams of magnesium. Take a multivitamin that includes magnesium, zinc, copper and selenium, as well as all the standard vitamins and minerals.
• Pack in the fiber as well. We talked before about the importance of oat bran, but any fiber is going to be helpful for clearing out the excess gunk in your body and keeping your blood pressure levels more normal. Switch to whole grain foods whenever possible.
• Here’s your new food pyramid: six to eight servings of grains, four or five servings each of fruit and vegetables and two or three servings of low-fat dairy products daily. Add lean meats and fish no more than six times a week, nuts and seeds four or five times a week, and use fats, oils and sweets sparingly. This plan should help you lose weight as well as lower your blood pressure.
• Don’t forget to exercise. At least half an hour four or five times a week will do wonders for your blood pressure, as well as your physique if you need to lose weight.
• Choose water and tea over soft drinks and alcohol.
• Seek out ways to relieve and reduce stress, and participate in activities that relax you.
• Add garlic, cayenne, hawthorn or other supplements to your diet if you need more help. Apple cider vinegar is an easy way to boost your intake of many vitamins and nutrients your body needs to help regulate your blood pressure.
• Remember to breathe!

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