Blood Pressure

How to Lower Your Blood Pressure Naturally

It's estimated that at least 60 million Americans have high blood pressure (140/90 mm Hg, or greater). Approximately one third of that group doesn't even know it. High blood pressure, which is also known as hypertension, increases your risk for stroke 10-12 fold, and your risk for heart attack 5 fold. The following are Dr. Cooper's recommendations on how to lower your blood pressure naturally.

recommendations on how to lower blood pressure naturally:

1) Lose weight.
2) Decrease the amount of salt (sodium) in your diet. Learn to read labels. Many foods have "hidden" sodium, especially canned soups.
3) Restrict your alcohol consumption. This will help with both your blood pressure and your weight.
4) Increase your consumption of vitamin C, potassium, magnesium, calcium, and omega-3 essential fatty acids.
5) If you smoke, quit. I realize that for many this is easier said than done, but it will make a tremendous difference in your health. One of the best ways to quit smoking is to begin a regular exercise program.
6) Increase the fiber in your diet. Remember our motto regarding the servings of fruit and vegetables we need everyday, "Five is fine, but nine is divine." The famous DASH study (Dietary Approaches to Stop Hypertension) has shown significant reduction in blood pressure in those that increase their consumption of fruits and vegetables.
7) Practice stress management. Remember it's not stress that kills, but how you handle stress. For help in this area refer to my book, Can Stress Heal?
8) Practice deep breathing. Recent studies show that taking deep breaths (4 seconds in, pause, 4 seconds out), once a day for 15 minutes will lower your blood pressure.
9) Last but definitely not least....EXERCISE!, in particular, aerobic exercise. The scientific data documenting the relationship between hypertension and exercise is overwhelming. Remember to "walk the dog, even if you don't have one.