Nearly half of all adults have high blood pressure, which puts them at serious risk for developing heart disease, the leading cause of death in the U.S. If you have high blood pressure, you may be able to avoid the use of drugs to keep your blood pressure in a healthy range naturally by making simple lifestyle changes and using clinically proven supplements.

Here are some things you can do to lower your blood pressure naturally:

1. Follow the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is high in fruit, veggies and low-fat dairy, and low in fat, red meat, sweets and sugary beverages.

2. Lose weight. Keeping your weight in a healthy range and staying active are two of the main things you can control that impact your health and the length of your life. Eat sensibly and exercise regularly.

3. Limit your sodium to 2,400 mg a day

4. Exercise for 30 minutes 5-7 days a week

5. Limit alcohol to 2 drinks a day for men, 1 for women

6. Get a good night’s sleep. Not getting enough sleep may contribute to hypertension.

7. Reduce your stress. It can raise your blood pressure and over time, may contribute to the permanent condition of hypertension. Find ways to relax.

8. Get enough potassium by eating plenty of fruit, veggies, dairy and fish.

9. Get enough calcium. Take a calcium supplement to make sure you are getting 1,000 mg a day if you’re under 50 and 1,200 mg if you’re over 50.

10. Get at least 500 mg of vitamin C a day. Vitamin C may work as well as some prescription medications to lower blood pressure with long term use.

11. Get enough omega-3 fatty acids by eating fatty fish and by taking a high quality fish oil supplement (not contaminated with mercury.)

12. Try alpha lipoic acid and acetyl-L-carnitine. Some people have high blood pressure because their blood vessels can’t “relax.” They don’t dilate when they should, which can lead to high blood pressure. Ask your doctor if this combo might be right for you.

Source: http://www.stopagingnow.com

Everyday Ways To Lower Blood Pressure

Book: The DASH Diet Action Plan