About 95% of high blood pressure incidents have unknown causes, as admitted by medical people who have researched about it for decades. You can even have it without you knowing it, even if you think you are healthy. Because of this risk, you must constantly know your blood pressure and have it checked regularly.
Coffee and smoking will both raise your blood pressure temporarily so be sure you don't smoke or drink coffee for at least thirty minutes before you have it taken. If you're a smoker, you should know this puts you at greater risk for developing high blood pressure than a non-smoker.
Other factors that increase your risk include high cholesterol, diabetes, stroke, heart disease or another medical condition or if you're over the age of 60 or of menopausal age. When you check your blood pressure, be aware that fluctuations are normal, and a one time high reading doesn't necessarily mean you have hypertension. It's when those readings are consistently elevated that a diagnosis is usually made. Sometimes other medications you may be taking can contribute to raising your blood pressure.
There are changes in your lifestyle and diet that you can make to lower your risk of developing and even preventing high blood pressure. Below is a listed of these changes. The more you embrace these changes into your life, the more you lower your risk.
> Limit alcohol to two drinks per day or even less
> Maintain a healthy weight and lose weight if needed
> Cut your fat intake to less than 30%
> Limit added salt and be mindful of sodium content in prepared foods
> Exercise regularly at a moderate level of intensity several times a week
> Stop smoking
> Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale
> You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.
> Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.
> Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.
> Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.
> If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly.
Something else you can do to lower your blood pressure is to use the Natural High Blood Pressure Program I developed that lowers your readings naturally.
You only need to do a few simple exercises, and you only need a few minutes each day to do them. The program has been highly successful in lowering the blood pressure of hundreds of people safely and naturally.
