[W140]Ways To Reduce Blood Pressure

High blood pressure is at epidemic proportions in the United States today with more than 65 million people suffering from high blood pressure and another 45 million having a condition known as pre-hypertension. High blood pressure is a symptomless disease which increases your risk of heart attack and stroke and you could very easily be suffering from it without any knowledge of it until it is too late.

Of course there are medicines available which can help in lowering blood pressure, but many of these are accompanied by side effects and, even though some people might have to take medication in the short term to control high blood pressure, a much better solution is to control your blood pressure naturally if you can.

For almost all of us high blood pressure is related to weight and diet and this is a major problem today when two thirds of Americans are overweight or obese. Furthermore, most Americans get too much salt in their diets and not enough of the many other beneficial vitamins and minerals that can actually lower blood pressure. In short, you can eat your way to a lower blood pressure, if you know what you are doing.

In truth, it is often possible to lower your blood pressure quite quickly if you change your diet and begin to take some exercise. That said, if you've not taken any exercise for a long period of time you shouldn't suddenly begin a vigorous exercise program and it's always a good idea to talk to your doctor before you start any exercise program.

First of all though let's talk about some things which you should avoid and top of the list is salt. Salt is one of the main culprits in today's high blood pressure epidemic. An excess of dietary fat is also an offender because it encourages arteriosclerosis, weight gain, and other problems which result in high blood pressure. Thus, two things which you should avoid in your diet are salt and excess fat, principally saturated or trans fats.

So, what types of food should you have in your diet to help you in lowering your blood pressure? Potassium is one of the major substances which is lacking in today's American diet and which is especially beneficial for your blood pressure. It help to reduce blood pressure just as sodium assists in raising your blood pressure and so getting enough potassium in your diet can help even out blood pressure.

It is very easy to get enough potassium into your diet by simply adding plenty of fresh or frozen fruits and vegetables, providing of course that they have no added suger or salt. Even though this may seem bland to some people, it is one of the best ways to ensure that you regularize your blood pressure. Naturally of course, at the same time you also want to cut down on the salt to no more than the recommended daily intake of approximately 2400 mg each day. A very good way to achieve this is not to add any salt at all to your diet because natural and unprocessed foods contain enough salt and, if you feel you need to add flavor to your food then simply try herbs and spices.

Magnesium and calcium are two other minerals that can help lower blood pressure. These two minerals are considered to be calming minerals and most Americans don't get enough of them in their diets. dairy products that are low in fat are an excellent source of calcium as are legumes, nuts, and dark and leafy green vegetables. You should try to get a balance of about two parts of magnesium to three parts of calcium. Foods such as white beans, soybeans, and sesame seeds not only have a lot of calcium and magnesium but they are also good sources of potassium.

Finally, ensure that you drink enough water and also get enough fiber in your diet. Fiber is important because it helps to speed toxins and unhealthy substances out of your body and it also helps you feel full so that you are not tempted to eat too much.