12 Steps to Prevent High Blood Pressure?

Even medical people who have researched blood pressure for decades admit that the cause is unknown for about 95% of high blood pressure problems and you could have it without even knowing, even if you're otherwise healthy. For this reason it's important that you know what your pressure is and have it checked on a regular basis.

Prevent High Blood Pressure

As you know, smoking and coffee causes a temporary rise in your blood pressure, so don't smoke or drink coffee for at least thirty minutes before you have your pressure taken. If you're a smoker, you should know that you have a higher risk of developing high pressure than a non-smoker.

Other factors that increase your risk include high cholesterol, diabetes, stroke, heart disease or another medical condition or if you're over the age of 60 or of menopausal age. When you check your blood pressure, be aware that fluctuations are normal, and a one time high reading doesn't necessarily mean you have hypertension. It's when those readings are consistently elevated that a diagnosis is usually made. Sometimes other medications you may be taking can contribute to raising your pressure.

There are changes you can make in your diet and in your lifestyle that can help reduce the risk and possibly even prevent high pressure. These are listed below. The more you can adopt into your life, the more you lower your risk for developing hypertension.

- Limit alcohol to two drinks per day or even less

- Maintain a healthy weight and lose weight if needed

- Cut your fat intake to less than 30%

- Limit added salt and be mindful of sodium content in prepared foods

- Exercise regularly at a moderate level of intensity several times a week

- Stop smoking

- Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale

- You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.

- Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.

- Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.

- Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.

- If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly.

Another thing that you can do to lower your pressure is by using the Natural High Blood Pressure Program I developed. The program helps lower your readings in a natural way.

All it takes are a few simple exercises that you do daily, and requires only a few minutes of your time. Hundreds of people have already successfully lowered their blood pressure in a safe and natural way by using the program.

Managing High Blood Pressure - Living Healthy with the "Silent Killer"

One of the most eminent ways to living a healthy life is to keep your heart healthy. More so, in order to maintain a healthier heart, you must maintain a healthy blood pressure. High blood pressure or hypertension is potentially life threatening as it is known to lead to the number one cause of death in the United States, heart failure. This is why managing high blood pressure is extremely beneficial to extend your lifespan.