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Ways To Lower Blood Pressure

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Hypertension will probably affect a billion or more people in the next 20 years, says the Lancet medical journal. There's more than enough medical literature available to begin to reverse that trend, starting with changing our lifestyle habits. Here are changes you can make today to dramatically lower the chance of you getting high blood pressure and helping to lower it if you already have it:

1. Eat more soluble fiber. Studies have consistently shown that fiber, particularly soluble fiber, results in the lowering of blood pressure. Soluble fiber helps to balance the cholesterol in your body. Soluble fiber also shows signs of providing protection from Type 2 diabetes symptoms and Irritable Bowel Syndrome symptoms. Foods that are high in soluble fiber include - oats and oat brand, barley, beans and peas, soy, sweet potatoes, beets, mushrooms, bananas, and too many more to list here.

2. Reduce the amount of saturated fats that you eat. The human body needs fat to be at it's most efficient, but eating saturated fats will increase your cholesterol levels and put you at greater risk for vascular disease. Even though it probably won't be easy, you can reduce your cholesterol levels dramatically by dropping the amount of saturated fats from your diet. Them main sources of saturated fats in the American diet come from meat and milk products.

3. Replace saturated fats with polyunsaturated or monounsaturated fats. These types of fats help to reduce your cholesterol levels. The more saturated fats you can replace in your diet with these types of fats, the healthier you will be. Olive oil and canola oil are good sources of monounsaturated fat. Vegetable oils and fish are good sources of polyunsaturated fats.

4. Don't drink alcohol to excess. There is a strong correlation between alcohol consumption and high blood pressure. Under two drinks a day is ok but anything over that and every drink you take increases the chance that you will get hypertension.

5. Increase the potassium in your diet. Although not conclusive, new studies seem to suggest that eating a variety of foods high in potassium may offer some protection against getting high blood pressure. Reducing salt intake is always suggested as a means of lowering your blood pressure, but just as important may be keeping your body's potassium and sodium levels in harmony with each other. Foods rich in potassium include lima beans, sweet potatoes, oranges, and bananas.

6. Get your blood pressure checked periodically. This is one of the simplest things you can do, and yet many people never do it. It's always better to stop a potential problem before it can turn into something worse. Even though foods can help to control high blood pressure, some people will have such an extreme case of hypertension that they will have to take prescription medication to control it.

If you are already taking medication for your high blood pressure, never stop unless the doctor gives you the ok. When the doctor sees the results reflected in the lifestyle changes you have made, he can make the decision as to whether your prescription dosage can be reduced or even if you can go off of medication completely - but let him or her make the decision.

Ways To Lower Blood Pressure

About 5 years ago, I had a bout of high blood pressure. It was the norm for me to have a headache everyday. I went to the doctor and my blood pressure was 220/140. Of course, they slapped me on medicine right away and were very surprised I hadn’t had a stroke.

My father suffered with high blood pressure all of his adult life, and I was faith-determined that the same would not be true for me. As a matter of fact, it was one of the things which led to his death. While my father’s condition worsened, I began to pray, speak health and life over him, fast, pray, etc.. I remember clearly one day, as I spoke healing to him, he looked up at me [in his frail condition] and said “If this is true why am I not getting better?"

I prayed and prayed, and he didn’t get any better. He went on to be with the LORD. My faith was shipwrecked for a minute. One day I was going through some of his belongings and I ran across one of his diagnostic tests. The test revealed that my father continued to eat things that worked counterproductively to his healing.

So when faced with my own situation, I knew God wanted me to pray, yes, and definitely stand in faith, but to also couple the prayer with some tangible action steps. I’m sharing these steps with you, and believe just as God has healed me, He will do the same for you as you consistently apply insight plus action.

Here they are:

1) Get 8+

Sleep is very important for those who have been diagnosed with high blood pressure. Specifically, a minimum of 8+ hours is best. Don’t oversleep, it too will cause headaches and the blood pressure to rise.

2) Limit/eliminate the caffeine

Caffeine causes the blood pressure to rise. As a matter of fact, coffee does horrible things to our body. Here’s a penetrating fact: It can take up to 12 hours to detoxify a single cup of coffee! You can find out more about how to kick the caffeine habit .

3) Walk/exercise

If your blood pressure is extremely high [like mine was], any exercise above a walk could put excessive strain on your heart and immediately cause either a heart attack or a stroke. With that said, I strongly suggest starting off with a walk until you have lowered your blood pressure on a consistent basis. A 30-minute walk will suffice and get your blood pressure readings down.

4) Smash the salt habit

I know, I know, gotta have it, right? I did too, but God put it to me this way. It’s either the salt or the high blood pressure. “Okay, I’m moving on" was my reply, and you can too. Here are some options: Ms. Dash, sea salt, and salt substitutes [sparingly of course].

5) Avoid FFP (fried, frozen, and processed foods)

The more natural you keep your diet, the better. If you can start shifting slowly towards eating more fruit, vegetables, and salad, you will reap dramatic results. Another little thing I found out…stop eating out. Most restaurants fry in oil that clogs our arteries and use copious amounts of salt and the food is processed excessively by the time it arrives on our plate.

6) Drop it

I’m not sure where you are in terms of weight, but any weight loss lowers blood pressure. I wasn’t overweight at all [okay maybe a little bit – smile] I did lose and am maintaining my 20 pounds lighter weight load.

7) Hydrate & Oxygenate

Drink water, but not just any ole’ water. The best water for lowering blood pressure contains the medicinal property of oxygen. Oxygen is one strategy that is used to treat high blood pressure. Some doctors suggest their patients get an oxygen tank for home use. Well, lo and behold, you can drink the right water and achieve the same results. This water is the highest quality bottled water you can drink, and it helps you stay properly hydrated, impacts your weight management, energy level, and goes through a 13-step purification process. It contains no chemicals, lead, chlorine, or other impurities. You can find it at your local health food store or online – . I want you to know I’ve recommended this before and some perceive it to be a little costly. I realize where my heart is…my pocketbook will follow, and I’m not in debt so it’s easy to adjust my budget to take care of my temple.

Okay, this will get you off to a good start. I am confident God’s healing power is in what I’ve shared here with you, and beloved, I pray that you may prosper in every way and [that your body] may keep well, even as [I know] your soul keeps well and prospers (3 John 1:2).

If you want more support, tips, and resources on how I partnered with God to lower my blood pressure, you can pick up a copy of my fit e-book at

Be well,

Karen M. Pina

GOD’s Coach

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About Author

Both Melissa Chow & Karen M. Pina are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Melissa Chow has sinced written about articles on various topics from Coffee Advantages, High Cholesterol and Coffee Advantages. Melissa Chow is a freelance writer who writes articles relating to and other. Melissa Chow's top article generates over 12100 views. to your Favourites.

Karen M. Pina has sinced written about articles on various topics from Blood Pressure. Karen M. Pina is a leadership coach and the CEO of Gifts Ordained by Direction (, a coaching practice that addresses everyday lea. Karen M. Pina's top article generates over 12100 views. to your Favourites.

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