HEALTHPLAN MAGAZINE

High Blood Pressure or Hypertension is a killer and is responsible for thousands if not millions of deaths each year. High blood pressure which is left unchecked, can lead to serious problems; including, heart attack, kidney failure or stroke.

This is why it is so important that you do all you can to get it under control. Below you will find some simple ways of reducing high blood pressure naturally and of which can easily be used within your normal diet and lifestyle.

1. Eat Plenty of Garlic

Garlic is one of the most well-known natural supplements. It is not only used in cooking but has also been confirmed to benefit the heart and lower cholesterol. Once you start to lower cholesterol, this in turn has the natural effect of also lowering blood pressure.

2. Go for a Walk

Your overall lifestyle and exercise habits play a major roll in lowering your blood pressure. Most of us spend too much of day sitting down watching television or working from behind a desk and fail to get an adequate amount of physical exercise.

Walking is not only free but can also be used to get healthier and at the same time lower your blood pressure. It's also good for clearing the mind and de-stress. Studies have shown that by walking for around 30 minutes per day, three times per week, was enough to have a major effect on lowering blood pressure.

So ditch the car, walk to school with your children, walk to the shops and stop being so dependent on the car. You will do yourself and the environment a big favour.

3. Drink Lots of Water

Drinking plenty of fresh water is possibly the easiest way of not only reducing your blood pressure but also in helping to improve the overall functioning of your body’s internal organs.

When your body is dehydrated, your blood pressure will increase significantly. When the body is lacking water, it tries to retain the available water supplies by retaining salt. When this occurs, blood pressure rises. This is actually the body’s natural attempt at protecting the body’s cells from becoming completely dehydrated.

Ideally, you should be drinking between 2 and 3 litres of water every day.

4. Deep Breathing and Meditation

Research has shown that deep breathing for just a few minutes each day, you can actually lower your blood pressure significantly. The effects of deep breathing cannot be over emphasised.

Find a quiet space and spend around 15 minutes each day inhaling smoothly and deeply, filling the lungs with air and expanding the diaphragm. The breath out slowly, exhaling all the used air. The aim is to produce a steady and deep breathing pattern. Consistency is the key though. Make sure you spend even a few minutes each day and it will make a real difference.

Aim at around 5 in and out breaths per minute.

5. Eat Potassium Rich Foods

Potassium is an essential nutrient in maintaining correct functioning of the cells and organs of the human body. Potassium is also an electrolyte substance and conducts electricity in the body, along with sodium, calcium, chloride, and magnesium. Potassium is also vital in maintaining a healthy heart.

The correct levels of Potassium can be obtained via a natural diet or by using supplements although dietary intake is preferred.

Many foods contain Potassium including meats, fish (such as salmon, tuna, cod, and flounder), and other sources including bananas, strawberrys, citrus fruits, avocados, white beans, flax seeds, sunflower seeds, pistachios, apricots, prunes and raisins. Dairy products can also be good source of Potassium.

So don't wait until it is too late. Use these five tips to reduce your high blood pressure levels TODAY!