12 Ways to Lower Blood Pressure Naturally Without Drugs


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X ± X X ` ° ° d $ ° ° 12 Ways to Lower Blood
Pressure Without Drugs 1)  Stop smoking.  Tobacco hardens your
arteries and the walls of your blood vessels.  If you can’t quit cold turkey, ask your
doctor for help in developing a plan.  Plus, let’s face it… smoking is so… last century. 2)  Time to get some exercise – normally
an average of at least 30 minutes a day.  You don’t have to join a health club and
start grunting in the weight room – even moderate walking is great. Ask your doctor
to help you develop a plan that’s right for your needs.  Exercise is a habit just
like any other, once you get in the swing, you’ll get addicted to feeling great. 3)  Watch the salt (sodium).  You’ve
probably heard this advice before, and it’s true, but not for everyone. Around 58% of
people with high blood pressure are “salt sensitive.” If you are salt sensitive, it’s
best to keep sodium intake to no more than 2,400 milligrams a day, or ideally under 1,500
mg a day.  Processed and fast foods are packed with sodium.  If you keep a “salt log”
for a single day you’ll be amazed at just how much is in our diets.  You can easily
exceed the entire days recommended amount in a single fast food meal.  4)  Get your potassium.  Most people eat
a sodium to potassium ratio of 2:1 – we eat twice as much sodium as we do potassium. 
The ideal ratio for blood pressure control is 1:5 – we should be eating five times more
potassium than sodium.  Excellent dietary sources of potassium are:  apricots, avocado,
bananas, cantaloupe, honeydew, kiwis, lima beans, milk, oranges and OJ, potatoes, prunes,
spinach, tomatoes and squash.  Another way to reduce sodium and get more potassium is
by switching your table salt to potassium-salt products like ‘NoSalt’ and ‘NuSalt’ – both
are available at most supermarkets. 5)  No more “Heavy Metal”.  Now, we’re not
talking about the music here – we’re talking about lead, cadmium and mercury – all of which
are linked to hypertension.  For example, if you live in an old house with lead pipes,
you might have lead poisoning – which can impair the liver and cause high blood pressure. 
Smoker?  Cigarette smoke contains cadmium.  Dental fillings?  Many, but not all, contain
mercury.  You can find out if you have unhealthy levels of heavy metals in your body through
a simple test called ‘hair mineral analysis.’ 6)  Time to get your weight on target. 
Do you know what your ideal weight is?  Most people don’t.  Simple solution: ask your
doctor.  Added pounds make your heart work overtime.  In nearly all cases, high blood
pressure is reduced or eliminated along with unwanted weight.  Losing weight isn’t one
size fits all (no pun intended), everyone is different.  Ask your doctor to help you
develop a custom plan that’s right for you. 7)  Avoid refined carbohydrates (sugar). 
Sugar is a key factor in atherosclerosis (a condition in which fatty material collects
along the walls of the arteries).  Sugar causes spikes of the hormone insulin.  Elevated
insulin, in turn, is associated with increased triglycerides, cholesterol, higher risk of
cardiovascular disease, type II diabetes and… high blood pressure. 8)  Time to watch that alcohol.  No more
than one drink per day for women and two for men. Watching your alcohol is also clinically
proven to prevent cocktail party gaffes. 9) Avoid Caffeine. In some, but not all people,
caffeine triggers blood pressure spikes. 10)  Eat fresh, eat healthy.  Check out
the DASH Diet (DASH stands for Dietary Approaches to Stop Hypertension) for an overview of the
fruits, veggies, whole grains and “low-fat, high-protein” smart options.  You can get
a free copy at HYPERLINK “http://www.LowerBloodPressureDrugFree.com” www.LowerBloodPressureDrugFree.com . People
who followed this diet in a clinical study had average blood pressure reductions of 11.4
systolic and 5.5 diastolic.  You know the all too true old cliché:  You are what you
eat. 11)  Get enough sleep.  Emerging research
suggests that sleep deprivation and high blood pressure are linked.  What’s more important
– that last hour of late night TV or waking refreshed and feeling great? 12)  Manage your stress.  We live in a
time when people are exposed to more stress than frankly our bodies were designed to handle. 
Just like you wouldn’t skip a shower, or brushing your teeth, or not eat for a whole
day, you need to make time every day for deep relaxation.  TV time and surfing the net
don’t count – those are the potato chips of the relaxation world.  Guided Breathing,
through techniques such as the Breathtaking Nature Method, is one of the easiest, fastest
and most powerful ways to get your daily dose of deep relaxation. To learn more about natural ways to control
your blood pressure without drugs, visit us at www.LowerBloodPressureDrugFree.com.
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