How to Lower Your Blood Pressure Naturally

67 Million Americans have high blood pressure. 77% of those who have a first stroke, have high blood pressure. And $51 billion is spent annually due to high blood pressure. Here are ways to help get it under control, naturally:
Exercise Aim for cardio exercise for 30 minutes or more a day. Strength training using free weights, machines, or resistance bands at least twice a week. Do 3 sets of 10 reps. Tighten your grip by squeezing a handgrip or ball(Do 4 2-minute holds) 3 times a week. Try yoga. And do it 2 or 3 times a week. *As always, check with your physician before starting an exercise program.
Eating Program Get your potassium. This mineral relaxes the blood vessels, lowering blood pressure & countering the constricting action of sodium. Ideal is 4,700mg/day. Eating suggestions are: bananas, potatoes, & spinach. Eat yogurt. In a Framingham Heart Study, those who ate more than 2% of their calories in the form of yogurt were 31% lsess likely to develop high blood pressure. Other dairy may, also, help. Try juicing. In one study, a daily cup of beet juice lowered systolic blood pressure 10 points in people with mild hypertension. Alternative choice, load up on leafy greens & other root vegetables. DASH diet. Cardiologists recommend this diet as key to all-natural approaches to better blood pressure. The basics include: Loads of fruit, vegetables, & whole grains. Along with protein, nonfat or low-fat dairy. Cutbacks in fats, salt, & sugar.
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Reduce Stress Try meditation. It lowers blood pressure more than muscle-relaxation techniques. Lose weight. This can mean the difference in controlling blood pressure on your own & needing medication. In fact, losing only 9 pounds can lower systolic pressure 4.5 points. Soak in a bath. Add 2 cups of Epsom salts to the tub, & your blood vessels will relax, as you absorb magnesium sulfate through your skin. Slow your breathing. Resperate trains you to breathe 5 to 10 times a minute. When used 15 minutes a day, this lowers blood pressure about 4 points.
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