How to lower high blood pressure

By Joan Russell
Info Guru,

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Doctor taking blood pressure
Listen to your doctor: a healthy diet and exercise are the best methods of naturally lowering your high blood pressure
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Diet is a big factor when it comes to maintaining healthy blood pressure.

The doctor tells you that you have high blood pressure. High blood pressure can cause a stroke, raise your risk of kidney disease and damage your arteries. He gives you a choice: lower it with a good diet and regular exercise or take medication. Diet and exercise are better choices to lower high blood pressure.

Fruits and Vegetables

You've heard it time and again: Fresh fruits and vegetables should be a part of your daily diet.

Vegetables are a path to good health. A simple salad with tomatoes, cucumbers, red leaf lettuce and onions, topped with olive oil and vinegar dressing, is a healthy choice and tastes good. Spinach sautéed in olive oil with some garlic also is delicious and healthy.

Fruit is a great low-calorie dessert. Berries with a sprinkle of lemon or lime juice are a healthy and delicious treat. An apple is a great snack, and because of so many varieties, you could try a different one every day. 

Bread, Nuts and Meat

When it comes to bread, it's smart to choose whole wheat, pumpernickel or rye instead of white or Italian. If you have to eat pasta, go for the whole wheat variety or opt for brown rice instead.

When using oils, choose healthy options like olive oil for cooking or to top your salad and pasta dishes. Nuts are also good sources of fat and healthier than doughnuts or pie.

Fresh fish, lean meat and poultry are important sources of protein and can help lower high blood pressure. Beans are also healthy, low in fat and provide a good source of fiber. Your options are endless: lentils, navy beans, kidney beans, etc.

It's also important to reduce the amount of sodium in your diet.

Exercise is Important

A simple exercise routine is best. Always discuss with your physician any exercise program you plan to do undertake.

Walking is a moderate form of exercise and doesn't cost any money. You can walk most anywhere, even in the mall if the weather is bad. Riding a bike is also another healthy way to exercise, in addition to swimming, jogging and running.

If starting a new exercise plan seems daunting, try making some changes in your everyday life. Use the stairs more, park your car a few blocks away and walk to your destination. Do yard work, wash your car, clean your house. All of these are forms of moderate exercise.

Remember: Never start any diet or exercise routine without your doctor's approval.

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