10 Tips for Lowering Your Blood Pressure

Here are 10 tips compiled from the American Medical Association, and other resources for lowering your blood pressure and may save your life.
1. Quit smoking
The deadly habit doubles your chances of heart disease. One scary study revealed that smokers have blood pressure levels up to 10 points higher than their non-smoking counterparts.

2. Reduce alcohol intake
It raises blood pressure. Two or more drinks per day could put you in the danger zone.

3. Cut back on sodium usage
Excess salt can lead to high blood pressure in some individuals. The Nutrition Board of the Natural Academic of Sciences suggests a range of 1,100 ma to 3,300 mg with 2,400 mg as the daily average. Perk up your food instead with spices, herbs and salt-free seasonings.

4. If you are obese or overweight, take of a few-or a lot-of pounds
Losing weight can help lower your blood pressure. For a personalized weight loss & fitness program, you can call professional one.

5. Eat foods high in starch and fiber
Fresh fruits and vegetables are beneficial for bringing those numbers down.

6. Make your diet low in saturated fat, total fat and cholesterol
Indulge in fat-free or low-fat dairy products. These diets are rich in potassium, calcium, magnesium and protein. Please call professional one for sources RDA and role of fat, various vitamins & minerals in your body

7. If prescribed, take your anti-hypertension - medications used to treat high blood pressure.
And continue taking them until your doctor tells you otherwise. Many sufferers need to take anti-hypertension the rest of their lives.

8. Get moderate exercise
Physical activities help control weight and reduce blood pressure. But don't overdo it. Start out walking, swimming, jogging or riding a bike.

9. Learn to check your own blood pressure
When you buy a blood pressure cuff-the instrument used to measure blood pressure-have your doctor check it first to make sure the readings are accurate.

10. Avoid over-the-counter medications
Especially decongestants. The worst for people with high blood pressure are typically products that treat cold, cough or sinus problems.


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