Monday, August 13, 2012

12 Natural Steps To Healthy Blood Pressure

High blood pressure has been called "the silent killer" because it often doesn't create symptoms for many years -- usually, not until a vital organ is damaged.

Many hypertensive people begin medication to help to control their blood pressure, unaware of some simple steps that can correct hypertension completely naturally, while improving other aspects of health also.

#12.  Take a magnesium supplement about two hours prior to going to bed. Usually, roughly 250 mg are suggested. Contact us and we can look at some lifestyle factors that may increase or decrease this number.

#11.  Supplement with folic acid.  Higher doses of folic acid are associated with healthier blood pressure, especially in young women.

#10.  Make your carbohydrate selections be potassium-rich foods at least once daily.  While the average American consumes fewer than 3000 milligrams per day, a whopping 4700 milligrams are recommended daily.  Bananas are a quick and excellent selection that require no preparation.

#9.  If your caffeine intake is higher than one cup per day, then reduce it to one cup daily.

#8.  Eat more garlic, or supplement with garlic capsules.
Moderate to high intensity aerobic exercise 5 days per week for at least 25 minutes.. If you dont have time then make time.. Normalizing your blood pressure should be incredibly important to you, and your family.

#7.  Every time you reach for a pickle, stop, and consume cucumbers instead. You'll get more antioxidants, with a smaller amount of salt and carcinogens.

#6.  Supplement with Coenzyme Q10 (doses vary based on lifestyle, prescriptions, and genetic factors).  We mention this anti-oxidant in many of our blogposts because of its vastly-demonstrated ability to improve health and reduce risk for chronic disease.  When it comes to high blood pressure, CoQ10 is no exception!

#5.  Limit sodium to 2300mg per day.  If keeping track of your sodium intake isn't feasible for you, then, at least, try to adhere to a low-sodium diet and have these levels checked twice yearly.

#4.  Adhere to cardiovascular fitness exercise at a moderate to high intensity on most days of the week.  Perfect Personal Training can determine your target heart rate, most ideal modality of exercise, and stretches and a post-workout meal that should accompany your cardiovascular exercise.

#3.  Eat a small piece (about half the size of your pinky finger) of dark chocolate every afternoon or evening.  Believe it or not, this is likely to reduce your blood pressure significantly in just two weeks of daily use.

#2.  Use fish oil as your meal's dietary fat source at least once daily. Just one or two grams per day will reduce inflammation and help to normalize blood pressure.  For some, higher doses are recommended.  Consult your physician to find what dose is right for you.

#1.  De-stress.  Deep-breathing techniques, restful sleep, and relaxing activities such as stretching or reading a good book can go a long way in helping to control blood pressure and keep your body and mind healthy.

Find out more about personalizing a plan for healthy blood pressure.  Call us at (877)698-3648 or request your consultation online at

Remember - our top wellness professionals come right to your home or workplace for every session!

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