Tips to Lower High Blood Pressure

High blood pressure can lead to myriad other health problems, including heart disease and stroke. While drugs are used to lower pressure in acute cases, most doctors will recommend that you try the natural approach first. If you've been given the OK by your health practitioner to work on lowering your blood pressure on your own, there are many things you can do to get started.

Start with Sodium

• The most common tip you'll hear from your doctor (and everybody else) is to reduce the amount of salt in your diet. The key to this, however, is to look for salt that is not as obvious as coming from a salt shaker. Sodium is present in most pre-packaged foods, including ready-to-eat meals, canned foods and fast food orders. Certain processed meats, including hot dogs, ham and sausages, have a high content of sodium, too, as do pickled and smoked foods. To avoid consuming too much salt, choose fresh food whenever possible and opt for flavoring your meals with herbs and spices rather than table salt.

Take Care of Your Diet

• Being overweight puts additional strain on your heart, which in turn can increase blood pressure. Even losing a few pounds can make a significant difference in your overall weight. Instead of going on a restrictive diet for a short period of time, consider making small changes you can live with in the long run, such as switching to low-fat foods and eating smaller portions. Increasing fiber in your diet will fill you up (so you end up eating less) as well as improve digestion and lower the stress put on your body when trying to digest heavy, processed foods.

  Nutrients that can help balance your body and help reduce blood pressure include calcium, magnesium and potassium. These nutrients are present in fresh fruits and vegetables, as well as nuts and dried beans. Magnesium is also present in whole grain products.

  Finally, reduce the amount of caffeine you consume. This includes not only coffee and tea, but also soda. Try to keep your total consumption of caffeine to no more than three cups a day. Also, keep in mind that caffeine is present in chocolate and some over-the-counter medications, including Dristan and Excedrin.

Exercise

• Physical activity has a doubly positive effect on blood pressure. Regular exercise causes weight loss, which in itself reduces blood pressure. Exercise also affects your circulation and increases the amount of oxygen in your blood, which in turn decreases the load on your heart to pump blood. Strive for 30 minutes of aerobic exercise most days of the week. Simple activities, such as biking, walking and swimming, provide enough benefits without putting too much strain on your body.