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High blood pressure is at epidemic proportions in the US today with more than 65 million people having high blood pressure and another 45 million suffering from a condition known as pre-hypertension. A symptomless condition, high blood pressure increases your risk of heart attack and stroke and you could very easily be suffering from it without even knowing it until it is too late.

Of course there are medicines available which can help in lowering blood pressure, but many of these are accompanied by side effects and, even though some people might have to take medication in the short term to control high blood pressure, a much better solution is to control your blood pressure naturally if you can.

For the majority of us high blood pressure is linked to weight and diet and this is a major problem today when nearly seventy percent of Americans are overweight or obese. In addition, most Americans get too much salt in their diets and not enough of the many other beneficial minerals and vitamins which can act to lower blood pressure. In short, you can eat your way to a normal blood pressure, as long as you know what to do.

In truth, it is often possible to lower your blood pressure quite quickly if you change your diet and begin to take some exercise. That said, if you’ve not taken any exercise for a long period of time you shouldn’t suddenly begin a vigorous exercise program and it’s always a good idea to talk to your doctor before you start any exercise program.

To begin with though let’s look at what you should avoid and top of the list comes salt. Salt (or sodium) is one of the chief offenders in today’s high blood pressure epidemic. Too much dietary fat is also a culprit because it encourages weight gain, arteriosclerosis, and other problems which result in high blood pressure. Hence, two things which you should avoid in your diet are salt and excess fat, particularly trans or saturated fats.

So, what sorts of food should you include in your diet to help you to reduce your blood pressure? Well, potassium is one of the most important substances which is lacking in today’s American diet and that is very beneficial for your blood pressure. Potassium assists in lowering blood pressure just as salt help to raise your blood pressure and thus getting enough potassium in your diet can help to stabilize blood pressure.

It is very easy to get enough potassium in your diet by merely adding plenty of fresh or frozen vegetable and fruits, as long as they do not have any added salt or sugar. Even though this may seem bland to some people, it’s an excellent way to make sure that you normalize your blood pressure. And of course, at the same time you need to cut down on the salt to the recommended daily intake of about 2400 mg a day. A great way to achieve this is not to add salt to your diet at all as natural and unprocessed foods contain enough salt and, if you wish to add flavor to your food then simply try using herbs and spices.

Calcium and magnesium are two other minerals which can help to lower blood pressure. Both calcium and magnesium are considered to be calming minerals and most Americans don’t get enough of them in their diets. Low-fat dairy products are an excellent source of calcium as are legumes, nuts, and dark and leafy green vegetables. You ought to endeavor to get a balance of roughly two parts of magnesium to three parts of calcium. Foods like soybeans, sesame seeds and white beans not only have a lot of magnesium and calcium but they are also good sources of potassium.

Finally, make sure that you drink enough water and also get enough fiber in your diet. Fiber is important because it helps to speed toxins and other unhealthy substances out of your body and it also helps you feel full so that you do not overeat.

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Tags: Health