Natural Blood Pressure Reducers: 5 Ways To Get Physical To Reduce Blood Pressure

[I:http://www.weightlossdietinformation.com/wp-content/uploads/2010/04/HannaBPrestson26.jpg]Regular exercise is unmistakably one of the best natural blood pressure reducers. But if you are new to exercise it can be daunting to find a way to get started. Here are 5 ways that you can start without a great deal of effort.

But first, let me give you 3 good reasons to get into exercise as a natural blood pressure reducer.

1. High blood pressure is one of the biggest killers of Americans and Australians today.

2. Exercise makes your heart stronger, which means it can pump more efficiently, which in turn lowers blood pressure.

3. Regular exercise has helped some people do away with their anti-hypertensive medication altogether.

Here are some ideas to start you exercising, and remember the more you do the easier it gets.

Walk

Get out the door and go for a quick ten minute walk after every meal, breakfast, lunch and dinner. It helps digestion, you’ll feel great and that all adds up to 30 minutes of exercise.

Dance

Dance with your partner or on your own, dancing is an excellent form of exercise, it’s fun and you don’t need a gym membership to do it.

Go Play

make a point of setting 30 minutes a day aside to play with your children or grand-children. getting exercise and spending time with family, it doesn’t get any better than that. Take them to the park, push them on a swing, shoot some hoops, kick the ball or just chase them around the house.

Go Shopping

We all need to shop, right? Whether its shopping for fun or getting the groceries, turn it into an exercise session. Firstly look for the furthest park and not the closest, walk briskly to the mall and from store to store. Do your own lifting and carrying, provided it’s not too heavy. Take the stairs instead of the elevator when possible.

Wash your Car

save money by avoiding the car wash and taking the car home to wash it yourself. Don’t use the hose, carry buckets to and from the car. This saves the environment and gets you extra exercise. Dry and polish quickly and with vigor. You will work up a sweat and you’ll feel good when you look at your clean car.

In short go out of your way to get more physical in everything you do. I’m living proof that you can start by taking a walk and work up to running a marathon. I have competed in 4 half-marathons and a triathlon since I took my first walk on the beach at age 40 which is 7 years ago.

My blood pressure is spot-on at age 47 even though I have a family history of hypertension and a mother and sister on medication for the condition. They too are making changes and getting results.

Extensive information at NATURALBLOODPRESSUREREDUCERS.INFO. Peruse Natural Blood Pressure Reducers complete article including videos.This works for us and it will work for you.

Lowering Blood Pressure Naturally: Eat Your Way To Lower Blood Pressure In 5 Easy steps

Most people know that the best way of lowering blood pressure naturally is to make some healthy adjustments to their diet. But many of us, even with all the best intentions don’t know exactly what is is we are meant to do. Here are 5 simple steps to take to improve your diet for lowering blood pressure naturally.

[I:http://www.weightlossdietinformation.com/wp-content/uploads/2010/04/HannaBPrestson39.jpg]Reduce Saturated Fat

Saturated fats end up in your arteries as deposits. this causes a narrowing which in turn causes an increase in blood pressure. Choose fish, skinless chicken and vegetarian protein such as tofu over red meat and other high fat meat, and grill, bake or steam instead of frying.

Eat More Vegetables

Perhaps the most important recommendation to make about diet is to increase plant foods in your diet. A mostly vegetarian diet typically contains less refined carbohydrates and saturated fat, and more complex carbohydrates, potassium, fiber, essential fatty acids, magnesium, calcium, and vitamin C. All these things have a favorable influence on blood pressure.

Cut Back On Salt

The human body needs salt to function normally, but the modern western diet of prepackaged, processed and manufactured foods contains far too much of it. research has shown that excessive salt consumption causes physiological changes in the kidneys which in turn lead to high blood pressure.

Try experimenting with herbs such as coriander, lemon grass and basil and spices like chili, coriander, and pepper in order to gradually cut back on salt. Also eat less processed foods which are typically high in salt.

Consume Less Alcohol

In some people drinking too much alcohol (more than two drinks or one ounce of pure alcohol per day) raises blood pressure and should be restricted. Additionally alcoholic drinks are high in calories, and many people with high blood pressure are also overweight, so if you’re trying to lose weight, drink less alcohol.

Consume Less Calories

If you carry too much weight around your waist you are at greater risk of high blood pressure. So, shed some pounds by cut back on the calories. Shop for alternatives that are low in fat, with no added sugar and cut back on portion size. Combine lean protein with complex carbohydrate to feel satisfied longer and don’t eat after 6pm. Serve yourself up a smaller portion on a smaller plate, and wait to digest before you decide to go for seconds. A large glass of water before a meal is good for your health and fills you up so that you’ll eat less.

If you can stick to the above guidelines and you are well on your way to lowering blood pressure naturally.

Despite a family history of hypertension and a mother and sister on anti-hypertensive medication, thanks to following these guidelines, my blood pressure is just right. My sister and mother are also starting to implement some of these steps and my sister’s blood pressure has read normal for the first time in ten years.

DASH, recipes and other diet info here: Lowering Blood Pressure Naturally The Book that profoundly altered our lives here:NEWLOWERINGBLOODPRESSURENATURALLY.INFO

Long Term Blood Pressure Reduction: 5 Steps To Reducing Stress And Lower Blood Pressure

Reducing stress paves a clear path to Long Term Blood Pressure Reduction naturally and without drugs. If you can work any or all of these 5 steps into your daily routine and also work on some lifestyle changes such as improving diet and giving up smoking, then you can reduce stress and achieve drug free Long Term Blood Pressure Reduction.

[I:http://www.weightlossdietinformation.com/wp-content/uploads/2010/04/HannaBPrestson30.jpg]Step 1: Refocus

Worrying and complaining achieves nothing and takes up valuable time. Become solution oriented. As of today make the decision to focus only on the solution and not the problem. We will start with our stress problem right now.

Step 2: Prioritize

Go ahead and take out your schedule. Now give each task for today a number from 1 to 4 where 1 is urgent and important, 2 is important but not urgent, 3 is urgent but not important, and 4 is neither urgent nor important. Now cross out those tasks with a 3 and 4 next to them. You are not going to do them it’s that simple. Now work on getting the 1s done, and the 2s if you have time left. If you run out of time reschedule the 2s.

Now you should feel better and you have also freed up time for the last 3 steps to Long Term Blood Pressure Reduction by reducing stress.

Step 3: Exercise

Relax, you don’t have to join a gym and add a daily visit to your already busy schedule. We’ve just freed up time and we don’t want to take it all up again with yet another appointment. When it comes to exercise, we have to learn to work it into our schedule.

Lifts are for other people, take the stairs. The escalator is not a ride, walk up. Find a park far away from the entrance instead of close by. Now you’re forced to walk. Walk up the escalator, don’t stand still. Look for a car parking spot a bit further away than normal, that forces you to walk to and from. Play with your children, walk the dog briskly.

Studies have shown that 30 minutes of moderate to vigorous exercise daily, will help lower blood pressure. The trick is in understanding that there are lots of ways to exercise, that won’t take up much more of your time.

Now that we’ve got you moving, you also need to learn to relax, so enter step 4.

Step 4: Breathe

Practice some deep, slow, rhythmic breathing. This is excellent for lowering both heart rate and blood pressure.

Now for the final step:

Step 5: Sleep

It is not uncommon for people to suffer from sleep problems when they are stressed. They either can’t find enough time to sleep or can’t get to sleep because they worry about stresses in their lives.

If you’ve stuck it through steps 1 to 4, you should now be relaxed enough to get a good night’s sleep and you should also have freed up enough time to get a good 8 hours.

The body needs sleep to rid itself of toxins and regenerate. Nightly quality uninterrupted sleep is necessary for Long Term Blood Pressure Reduction.

Successful Long Term Blood Pressure Reduction comes from making a daily habit out of these 5 steps. My blood pressure is spot-on despite a family history of hypertension. I live by the 5 steps I have just shared with you combined with a healthy diet. Both my mother and sister take medication to control blood pressure, and they too are starting to implement some of these things in a bid to reduce medication.

Extensive information at LONGTERMBLOODPRESSUREREDUCTION.INFO. Read Long Term Blood Pressure Reduction extended version including videos.This works for us and it will work for you.