Tips For Dealing With High Blood Pressure

Here are a few ways of dealing with high blood pressure. Its from an article I found written by Dr. Al Sears

" Your risk goes up as you age. Yet you can lower your blood pressure safely with a few simple changes. Here are 10 surefire tips:

  1. Throw out the cigarettes. Nicotine makes your heart beat faster and your blood vessels constrict. In fact, if you smoke, you’re five times more likely to have a heart attack and sixteen times more likely to suffer a stroke.

  2. Shed the pounds. If you’re within a normal weight range, you don’t have to worry about this step. But if you aren’t, chances are you’ve got high blood pressure. About half of all people with high blood pressure are overweight.

  3. Avoid these over-the-counter medicines. Antihistamines, decongestants, cold remedies, and appetite suppressants may contain compounds that raise your blood pressure.
  4. Watch your caffeine intake. These get your heart racing, as you know, and can also lead to chronic hypertension.

  5. Exercise. But do it the right way. “Cardio” or endurance training will wind up stressing your body out. It responds by releasing cortisol, a hormone that increases blood pressure and weakens immunity. Short bursts of intense activity followed by rest is the best method for heart health, greater lean muscle mass . . . and low blood pressure.

  6. Eat Cayenne. Cayenne peppers contain a compound called “capsaicin.” This is a natural, mild blood thinner that reduces clotting factors in your bloodstream that may lead to high blood pressure. The hotter the pepper, the better. Cayenne’s also rich in vitamins E and C. Taken together, these three compounds will help you improve circulation, fight inflammation, clear congestion and boost immunity.

  7. Snack on Celery. Celery (including the oil and seeds) helps to lower blood pressure by relaxing the smooth muscles that line your blood vessels. As few as four stalks a day are all it takes to get the benefit.

  8. Go Heavy on the Garlic. Garlic’s a great way to lower blood pressure. It’s what’s known as a “vasodilator,” which means it opens your blood vessels up. A 12-week German study found that even powdered garlic significantly lowered blood pressure and improved cholesterol and triglyceride profiles.

  9. Keep your potassium levels high.

    Diets low in potassium often lead to high blood pressure. The best way to get enough is to eat the right foods. Your muscles need a lot of it for efficient power generation. In fact, one of the signs of low potassium is muscle cramping. Here are a few potassium-rich foods:

    10. Food Potassium levels (mg)

    1. Figs (10 pieces, dried) 1,352
    2. Avocado (whole or one cup) 1,319
    3. Sun Dried Tomatoes (1/2 cup) 1,272
    4. Pistachios (1 cup) 1,241
    5. Apricots (1 cup) 1,222
    6. Winter Squash (1 cup, mashed) 1,070
    7. Almonds (1 cup, unsalted) 1,039
    8. Pumpkin seeds (1/2 cup) 945
    9. Bananas (1 large) 467

  10. Get your calcium and magnesium. Low levels of both can lead to high blood pressure. Luckily, it’s easy to get both through diet alone. Here are some foods rich in calcium and magnesium:

    11. Calcium-Rich Foods

    1. Milk (1 cup)
    2. Yogurt (1 cup)
    3. Salmon (3 ounces)
    4. Cheese (1 ounce)

    Magnesium-Rich Foods

    1. Almonds (1 cup)
    2. Tofu (1/2 cup)
    3. Cashews (1 cup)

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