EFFECTIVE STEPS TO LOWER BLOOD PRESSURE

High blood pressure also referred to as hypertension is a kind of health problem where
there is constant high pressure of the blood in the arteries. A person suffers from hypertension
when the blood pressure reading is 140/90 mm Hg or higher. Some of the common causes of this
health problem are obesity genetic factors e!cessi"e intake of alcohol high intake of salt lack
of aerobic e!ercise stress birth control pills pain relie"ers kidney diseases and adrenal
diseases and so on. #educing high blood pressure can significantly reduce your risk of heart
disease and stroke.
Effective steps to lower blood pressure
1. Maintain a healthy weight
$he two main healthy weight indicators are body mass inde! %&'() and waist measurement.
&'( is calculated by a mathematical formula using a person*s height and weight. $his can
determine the appropriate weight for a person according to their height. &'( e+uals a person*s
weight in kilograms di"ided by height in meters s+uared ie &'( , kg/m-
.alculate your &'(/you should aim for a &'( of less than -0.
A waist measurement of more than 10 inches %29 cm) for women and 40 inches %10- cm) for
men is also considered high risk.
Calculate your BMIyou should aim for a BMI of less than 25.

2. Kee hy!i"ally a"ti#e
3ou should complete 10 minutes of moderate e!ercise most days of the week. 'oderate e!ercise
can include gardening pushing a stroller walking
bicycling or swimming.
$. Eat a healthy %iet
4at a diet rich in "egetables fruit and low fat dairy products. A good guide is found in the
5ietary Approaches to Stop Hypertension %5ASH)6 eating plan. $his plan was de"eloped in the
7S as a result of a study at four medical centers. 8atients who used it made significant
impro"ements in lowering their blood pressure.
&. T'eat !lee anea e((e"ti#ely
#esearch indicates that sleep apnea patients who undergo effecti"e continuous positi"e airway
pressure %.8A8) therapy e!perience a substantial reduction in blood pressure.
). Ta*e 'e!"'i+e% %',g! -nly a! %i'e"te%
$ake medication as prescribed by your doctor.
.. Re%,"e !alt inta*e
&uy fresh "egetables and fruits
A"oid processed meat
.ook without adding salt
A"oid instant sauces gra"y and fla"orings
.hoose low9salt con"enience foods
/. 0%% F',it! an% Vegeta+le! t- y-,' %iet
4ating more fruit and "egetables has been pro"en to help lower blood pressure.
:ruit and "egetables are full of "itamins minerals and fibre to keep your body in good
condition. $hey also contain potassium which helps to balance out the negati"e effects of
salt. $his has a direct effect on your blood pressure helping to lower it.
All "egetables ; <reat sources of comple! carbohydrates and fiber
=egetables High in 8otassium ; boiled Swiss .hard #omaine >ettuce .rimini mushrooms
boiled spinach raw celery boiled mustard greens raw fennel eggplant tomatoes &russels
sprouts.
=egetables High in 'agnesium ; boiled Swiss .hard boiled spinach mustard greens
summer s+uash broccoli turnip greens pumpkin seeds.
=egetables High in .alcium ; Spinach turnip greens mustard greens collard greens Swiss
chard kale romaine lettuce broccoli fennel cabbage green beans.
:ruits and =egetables High in =itamin . ; broccoli bell peppers kale cauliflower
strawberries lemons mustard and turnip greens &russels sprouts papaya cabbage spinach
kiwifruit snow peas cantaloupe oranges grapefruit limes tomatoes ?ucchini raspberries
asparagus celery.
:ruits and =egetables High in =itamin 4 ; mustard greens turnip greens chard spinach
kale papaya oli"es bell pepper &russels sprouts kiwi tomatoes blueberries broccoli.
=egetables High in =itamin &1 ; mushrooms asparagus.
=egetables High in @itrates ; &eets
$hree "egetables that aren*t on the abo"e lists are garlic onions and celery. $hese three are
well known for lowering blood pressure. <arlic and onions are high in sulfuric9containing
compounds and celery contains 19n9butyl phthalide which lowers blood pressure. 'ake sure
you include these "egetables in your diet as well.