Targeting High Blood Pressure

targeting hbp

If you have, or are at risk of developing high blood pressure, here are some things you can to get your blood pressure down, and keep it there. 

Maintain optimal weight and exercise. Small amounts of weight loss can improve blood pressure, and as little as 30 minutes of moderate exercise a day, like walking, can be one of the most effective natural remedies for high blood pressure.

Relax. Relaxation techniques that can help lower blood pressure include Tai Chi, breathing exercises, meditation, yoga, biofeedback, or simply taking a few minutes to yourself and enjoying a nice bubble bath.

Curb bad habits. Caffeine and alcohol are both linked to higher blood pressure – after consumption and overall. Smoking contributes to all cardiovascular diseases, including high blood pressure, as well as a variety of other serious ailments. To help quit, call 1-800-quit-now, or visit www.smokefree.gov.

Eat 8 to 10 servings of fruit and vegetables per day. Many of the nutrients in fresh foods help optimize cardiovascular function, and will steer you away from more processed foods.

Eat plenty of fish, nuts, seeds, and dry beans. Include at least 3 servings of fish, and 4-5 servings of nuts, seeds, and dry beans per week. The fish should be cold-water fatty fish, rich in omega-3s.

Limit animal protein to 6 oz per day, from lean sources. With all the fish and nuts you’ll be eating, your body will get plenty of protein!

Get vitamin C, calcium & magnesium. Inadequate intake of these minerals has been associated with high blood pressure. Men need approximately 500-600 mg of calcium – women need twice this amount. Use all sources of available calcium: milk, calcium rich vegetables and legumes, and supplements.

If you suspect that you suffer from high blood pressure, see your healthcare provider immediately. Your doctor and acupuncturist can work together to get your health back on track.

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