Lower Blood Pressure Naturally

Diabetics need to be aware of their Blood Pressure and the effects that high blood pressure can have on their overall health. Many doctors ask their patients to try obtaining a healthy blood pressure level by first making lifestyle changes.

Here are some natural ways to prevent or reduce high blood pressure:

Stop smoking. Not only will this help keep your blood pressure in line, you’ll also diminish your risk of cancer and cardiovascular diseases. The nicotine in just one cigarette can raise your blood pressure to above normal levels and it will take anywhere from 30-60 minutes for the blood pressure to lower. If you smoke throughout the day you will continue to be at risk.

Drop the weight. There is such a risk to being overweight and high blood pressure. You have a greater risk the more you weigh so start by making changes to your diet it can be as simple as 200-400 calories a day or two sodas a day or one mocha frappe`!

Cut back the salt. Read food labels as you shop and when dining out ask your server to check on the sodium levels, try to select reduced-sodium products whenever possible. Our daily limit should be about on teaspoon of salt a day (2,000mg) Avoid fast food and processed foods. They are a large sources of sodium in our diets today.

Veggies and fruit. Add more veggies and fruits to your diet, keep prepared carrots, celery, snow peas and cucumbers in the front of your fridge and fruit in a bowl on the counter.

Diet changes. Include fish at least three times a week, wild salmon and cold-water fish are rich in omega 3 fatty acids. Consume 5-6 servings of nuts, seeds and dry beans a week. Use garlic, when cooking it has a good effect on relaxing blood vessels and lowering blood pressure.

Limit alcohol. Limit yourself to one 12-oz beer or one 5-6oz glass of wine and remember we are talking about the effect of alcohol on your blood pressure levels, not your blood alcohol levels.

Minerals & vitamins. Inadequate amounts of magnesium and calcium are associated with high blood pressure and the antioxidant vitamin C is said to lower blood pressure in people with hypertension.

Get Moving. Talk with your doctor and follow his/her instructions and then Get Moving. Walking, Aerobics, Weights, Dancing… Try for at least 30 minutes 3-4 days a week.

Remember to always check with your doctor before begining major changes in your lifestyle.

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