Natural High Blood Pressure Remedies

High blood pressure is a serious and life-threatening disease because of what it can lead to. Strokes, heart attacks, and kidney failure are all linked to high blood pressure. Most people suffering from this disease will take prescription medications for the rest of their lives. However, despite reports that these drugs are safe, they all come with side effects, some of which can ruin other aspects of a person’s health.If you want to control your blood pressure without subjecting yourself to the risks involved in taking prescription medications, there are many drug-free options. Natural high blood pressure remedies include making changes to your lifestyle and eating habits and taking certain herbal supplements.
Living a healthier lifestyle is not only an effective high blood pressure treatment, it is also a great way to ensure that you live a longer and happier life. Eating a healthy diet, spending time outdoors, and engaging in exercise or some other form of physical activity will make a vast difference both in your blood pressure scores and the way you feel in general.
On the flip side of the coin, two of the most dangerous habits you can have if you suffer from high blood pressure are smoking and alcohol consumption. Quitting smoking and curtailing your intake of alcoholic beverages are absolutely essential if you hope to control your blood pressure naturally.
Knowledge is a Powerful High Blood Pressure Treatment
However, all the things mentioned above can be difficult to accomplish without the right information. There are many other things you can do to lower your blood pressure naturally and maintain an ideal score. For example, stress is one of the most common contributors to high blood pressure. By learning how to lower your stress at work and at home, you will significantly lower your blood pressure. Certain herbs, vitamins, and minerals, such as potassium, calcium, and magnesium, have also been found to be incredible natural high blood pressure remedies.
With our natural high blood pressure treatment, you don’t have to rely on expensive medications that are laden with harmful side effects. To learn about the different ways you can defeat the disease known as “the silent killer”, please download our natural High Blood Pressure Remedies. You will discover how to lower blood pressure naturally using methods based on the latest scientific research. Our blood pressure report comes with easy to follow step-by-step instructions to make it easy for you to cure high blood pressure. We are so confident our report will help you to lower blood pressure naturally; we offer a 100% satisfaction guarantee. Get your copy today!

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How (and Why) To Lower Your Blood Pressure Naturally

High blood pressure, or hypertension, is the most important risk factor for premature death, accounting for half of all deaths caused by cardiovascular disease and 13.5 percent of all deaths each year. It affects 26 percent of the population worldwide, and one-third of the population in the U.S. Nine in ten Americans are expected to develop high blood pressure by the age of sixty-five.
With this in mind, it’s no exaggeration to suggest that keeping your blood pressure under control is one of the most important things you can do to extend your lifespan.
This has become even more apparent in light of recent research which suggests that even “high normal” blood pressure (120–129 / 80–84 mmHg) increases the risk of death from cardiovascular disease by 46% on average. For women, the risk was slightly lower; for men, it was much higher—80%, regardless of age.  These results are alarming in light of the fact that 3 of 10 US citizens have a blood pressure in the 129–139 / 84–95 mmHg range.
Making the problem worse, studies have shown that drug therapy for “high normal” blood pressure and even mild hypertension is not effective. A large review of randomized, clinical trials performed by the prestigious Cochrane Collaboration found that anti-hypertensive drugs used to treat mild hypertension (140–159 / 90–99 mm/Hg) did not reduce disease complications or the risk of death.

How To Lower Your Blood Pressure Naturally

But that doesn’t mean there’s nothing you can do. Like most other chronic diseases, high blood pressure is caused by a mismatch between our genes and the modern diet and lifestyle. High blood pressure affects only one percent of hunter-gatherer populations following a traditional diet, but its prevalence increases when those cultures adopt a western diet and lifestyle that is characterized by processed and refined foods, sedentary behavior, chronic sleep deprivation, a lack of sun exposure and excess use of caffeine, alcohol and tobacco.
If you have “high-normal” blood pressure or mild hypertension, here are my top three recommendations for decreasing your blood pressure naturally.

Diet

As I mentioned above, high blood pressure is practically nonexistent in traditional hunter gatherer societies. There are likely several reasons for this, but diet is certainly one of them. Here’s what to pay attention to:

• Sugar. Increased consumption of sugar—especially sugar-sweetened beverages like soda—is associated with high blood pressure, and reducing sugar intake has been shown to lower blood pressure.
• Potassium. High dietary intake of potassium is associated with lower blood pressure. In fact, many researchers believe that the protective effects of potassium are one of the major reasons why hunter-gatherers like the Kalahari Bushmen and traditional pygmies of Sub-Saharan Africa have such a low incidence of high blood pressure. In Paleolithic diets, the average daily intake of potassium was approximately 10,500 mg/d. In comparison, the average American consumes about 2,800 mg/d.
• Cold-water fish.  Studies have shown that DHA, in particular, is very effective at reducing blood pressure. You don’t need to take a fish oil supplement to get this benefit; eating cold-water fish three times a week is just as effective as taking a high-dose fish oil supplement, and the protein in the fish may also have a blood-pressure lowering effect.
• Magnesium. A high dietary intake of magnesium has been shown to reduce blood pressure, though its effect is not as strong as what is observed with potassium. Nuts, seeds, spinach, beet greens, and chocolate are the highest food sources of magnesium on a Paleo diet. Magnesium’s effect on blood pressure is magnified when combined with increased potassium intake. In fact, increasing potassium and magnesium intake together while moderately reducing sodium intake can lower blood pressure as much as a single medication.

What about salt? We’ve been told for years that a high salt intake is one of the primary risk factors for high blood pressure and cardiovascular disease, but it’s time to shake up the salt myth. Though some studies do suggest that restricting salt can lower blood pressure, the evidence supporting a connection between salt intake and cardiovascular disease is weak at best. What’s more, some evidence suggests that restricting salt too much may be harmful to our health.
As usual, individual variation plays a role. It appears that a minority of the population is “salt-sensitive”, which means they’re susceptible to developing hypertension when consuming a diet higher in sodium. For the rest of us, there’s no strong evidence that reducing salt intake below one and one-half teaspoons (3,600 mg/d, which is the average intake in the US today) is beneficial.

Lifestyle

There are a number of steps you can take in terms of behavioral and lifestyle change to lower your blood pressure. These include:

• Weight loss. Excess body fat can raise blood pressure, and reducing it can lower blood pressure.
• Exercise. Endurance exercise, strength training, high-intensity interval training and simply moving around more during the day (outside of a distinct exercise period) have all been shown to significantly reduce blood pressure.
• Sleep. Both short sleep duration and poor sleep quality increase the risk that you’ll develop high blood pressure.  Correcting sleep apnea has been shown to reduce blood pressure.
• Sunlight. Exposure to ultraviolet light (via sunshine or tanning beds) increases the production of a chemical in our bodies called nitric oxide. Nitric oxide is a powerful vasodilator; it helps our blood vessels to relax, which in turn lowers blood pressure.
• Meditation. Several studies have shown that meditation can be effective for lowering blood pressure, possibly via its relaxing effects on the nervous system.
• Deep breathing. Deep breathing is part of many traditional practices such as yoga, qi gong and certain forms of meditation. Even short periods of deep breathing have been shown to modestly lower blood pressure, and using deep-breathing techniques over weeks to months may lead to long-term reductions in blood pressure. Research suggests that three to four fifteen-minute sessions per week of deep breathing are sufficient to have this effect.
• Biofeedback. Biofeedback, the process of becoming aware of the body’s physiological functions, has been shown to effectively reduce blood pressure, with no side effects or risks.

First get your weight loss, exercise, sleep and sun exposure dialed in. Then choose either meditation, deep breathing, or biofeedback and stick with it for a month. You’ll be amazed at the results.

Supplements

Several supplements have been shown to be quite effective for lowering blood pressure. In fact, research suggests that when combined together, diet and lifestyle changes and supplements can be even more effective than drug treatment.

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Physical Activity and Blood Pressure

Physical activity not only helps control your blood pressure, it also helps you manage your weight, strengthen your heart and manage your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Take charge of your activity level
Exercise in our culture may not “just happen.” When your daily routine includes hours of sitting at a desk using computers and browsing the internet, staying current with television shows and using countless labor-saving devices, you can easily fall into inactivity. But taking charge of your fitness may be one of the best decisions you’ll ever make. The choice is yours.
What happens if I’m inactive?
All Americans should be regularly physically active to improve overall health and fitness. People who aren’t physically active are much more likely to develop health problems. Even moderately intense physical activity, such as brisk walking, is beneficial when done regularly for a total of 30 minutes or longer at least 5 days a week. Lack of physical activity increases your risk for heart attack and stroke and can contribute to obesity. On the other hand, regular physical activity helps to reduce blood pressure, control weight and reduce stress.

AHA RecommendationFor overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines: For most healthy people, get the equivalent of at least 150 minutes (2 hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking. If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity 3 to 4 times per week. You can incorporate your weekly physical activity with 30 minutes a day on at least 5 days a week. Physical activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. Include flexibility and stretching exercises. Include muscle strengthening activity at least 2 days each week.

When it comes to physical activity, just get moving. Find ways to enjoy and savor the benefits as you gradually increase your activity level.
Don’t be afraid to be active.
If you have not been active for quite some time or if you are beginning a new activity or exercise program, take it gradually. Consult your healthcare professional if you have cardiovascular disease or any other pre-existing condition. It’s best to start slowly with something you enjoy, like taking walks or riding a bicycle. Scientific evidence strongly shows that physical activity is safe for almost everyone. Moreover, the health benefits of physical activity far outweigh the risks.
Find something you like!
If you love the outdoors, combine it with exercise and enjoy the scenery while you walk or jog. If you love to listen to audiobooks, enjoy them while you use an elliptical machine.

These activities are especially beneficial when done regularly:

• Brisk walking, hiking or stair-climbing
• Jogging, running, bicycling, rowing or swimming
• Fitness classes at your appropriate level
• Activities such team sports, a dance class or fitness games

Mix it up. Variety is good for you.
A variety of activity helps you stay interested and motivated. When you include strength and flexibility goals (using weights, resistance bands, yoga and stretching exercises), you also help reduce your chances of injury so you can maintain a good level of heart-healthy fitness for many years.
Know what moderate means for you.
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets your heart rate up to a moderate level. If you’re physically active regularly for longer periods or at greater intensity, you’re likely to benefit more. But don’t overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

Make it social.
Consider walking with a neighbor, friend or spouse. Take an exercise challenge. Connecting with others can keep you focused and motivated to walk more – join, or create, an American Heart Association Walking Club to find walking buddies near you.
Reward yourself with something that supports your goals.

• Pay yourself. Set aside a small amount of money for every workout. After one month, invest your payoff in something that motivates you to keep up the good work, like new music to enjoy while you walk or a new workout shirt.
• Celebrate your milestones. Fitness needs to a regular part of your life, so finding ways to savor your success is important. Log your walk time or distance and write yourself a congratulatory note when you achieve a milestone, or indulge in a massage after every 100 miles – whatever incentive works to keep you moving!

Warm up and cool down.
Warming up before exercising and cooling down afterwards helps your heart move gradually from rest to activity and back again. You also decrease your risk of injury or soreness. Warm-up should last at least 10 minutes — longer for older people and those who have been inactive for a long time. Cool-down is especially important. If you stop exercising too quickly, your blood pressure can drop sharply, which can be dangerous and can also cause muscle cramping. Try adding some relaxing yoga poses to your routine; they will also increase your flexibility.
Practice breath control.
Make sure that you breathe regularly throughout your warm-up, exercise routine and cool-down. Holding your breath can raise blood pressure and cause muscle cramping. Regular, deep breathing can also help relax you.
Do I need to consult my doctor before increasing my activity level?
Healthy adults generally do not need to consult a healthcare provider before becoming physically active. Adults with chronic conditions should talk with their healthcare provider to determine whether their conditions limit their ability to do regular physical activity.
What is moderately intense physical activity?

Use these simple tests to determine if you are reaching a moderate level of intensity.

• If you can easily carry on a full conversation and perform the activity at the same time, you probably aren’t working hard enough.
• If you can sing and maintain your level of effort, you’re probably not working hard enough.
• If you can exchange brief sentences easily while performing the activity, but not a comfortable or lengthy conversation, your intensity level is likely on target.
• If you get out of breath quickly, or if short sentences feel like a strain, you’re probably working too hard, especially if you have to stop and catch your breath.

Learn how to identify and monitor your target heart rate to measure the intensity of your activity.
How do I calculate my heart rate?

To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it’s at rest. The best time to find your resting heart rate is in the morning after a good night’s sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute. However, for people who are physically fit, it’s generally lower. Also, resting heart rate usually rises with age. 

How much do I need to exert myself?

 Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate. Learn more about target heart rate.Remember, pacing is important
It’s important to pace yourself properly when exercising. If you’re just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

A simpler intensity test
If you don’t want to take your pulse while exercising, try using a “conversational pace” to monitor your efforts during moderate activities like walking. It works like this:

• If you can talk and walk at the same time, you are working at a moderate physical activity level.
• If you can sing and maintain your level of effort, you’re probably not working hard enough.
• If you get out of breath quickly, you’re probably working too hard, especially if you have to stop and catch your breath.

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Lifestyle changes and natural remedies may help to control high blood pressure, and with the support on natural ingredients you can lower your high blood pressure.
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Our HT-NIL is an all-natural formula that can help you take control. It contains the top cardiovascular supporting herbs and nutrients.Together these herbal components help you normalize your blood pressure, lowering your cholesterol and support your overall heart health.
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High Blood Pressure Can Be Dangerous

High Blood Pressure is especially dangerous for you because it often has no warning signs or symptoms. It is estimated that one in every three American adults has high blood pressure. Once high blood pressure develops, it usually lasts a lifetime. You can prevent and control your high blood pressure with a natural formula like HT-NIL.
Our Blood Pressure formula is a natural supplement that has a high success rate with fast results and is totally free from the side-effects of prescription drugs. This remedy is also specifically targeted for those of us in our mature years, and is a natural herbal supplement that addresses the symptoms of age-related circulatory problems and hypertension.
High Blood Pressure? Avoid These 4 Dangerous Levels- Naturally!

• Borderline (120-139 / 80-89)
• Hypertension Stage 1 (140-159 / 90-99)
• Hypertension Stage 2 (160 or higher / 100 or higher)
• Severe (180+ / 110+)

Physicians are primarily concerned with diastolic pressure (the second number in the blood pressure reading), but systolic pressure is also important. Individuals with a normal diastolic pressure (under 82 mm Hg) but elevated systolic pressure (over 158 mm Hg) have double the risk of death due to heart attack or stroke compared to individuals with normal systolic pressures (under 130 mm Hg).
Blood pressure typically goes up as a result of stress or physical activity, but in a person with high blood pressure, is elevated even at rest. Over sixty million Americans have High Blood Pressure, including more than half of all Americans aged 65-74 years.
Most patients with high blood pressure are in the borderline-to-moderate range, a group in which almost all cases of high blood pressure can be brought under control through supplement support, diet and lifestyle. In addition, in some people, the drugs typically prescribed to lower blood pressure produce the very thing they are trying to prevent: a heart attack. Several well-designed long-term clinical studies have found that people who take blood-pressure-lowering drugs (typically diuretics and/or beta-blockers) actually suffer from unnecessary side effects (e.g., fatigue, headaches, and impotence), including an increased risk of heart disease.

CHOOSE A BLOOD PRESSURE SUPPLEMENT THAT DELIVERS RESULTS...

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Blood Pressure History May Affect Brain in Old Age

Age at which you develop hypertension is key to understanding risk for memory problems, study suggests

For years, doctors have preached that the lower the blood pressure, the better for preventing heart disease and stroke.

But a new study suggests that having low blood pressure in later years may be linked with worse memory, at least in those diagnosed with high blood pressure in middle age.

On the other hand, researchers linked high blood pressure in later life with greater risk of brain lesions for people who didn’t have high blood pressure in their middle years. Brain lesions indicate damage and boost stroke risk.

“Our findings bring new insight into the relationship between a history of high blood pressure, blood pressure in old age, the effects of blood pressure on brain structure, and memory and thinking,” said study researcher Lenore Launer, chief of neuroepidemiology at the U.S. National Institute on Aging.

History of high blood pressure appears to be the critical element in the link between blood pressure in old age and brain function, according to the study, published online June 4 in Neurology. It is also important to note that the research reveals links, not cause-and-effect relationships, between blood pressure levels, brain changes, and memory and thinking.

The research suggests two take-home points, said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City.

First, those who develop high blood pressure later in life can benefit from treatment, said Kennedy, who was not involved in the study. Second, those with high blood pressure in midlife who take medication to lower it should keep monitoring blood pressure in later life, he said. If the pressure becomes low, this study suggests it might put you at risk of dementia, he said.

The study didn’t look at the mechanism, but Kennedy suspects the thinking and memory problems linked with lower blood pressure in old age may be linked with a decline in oxygen to the brain.

However, Kennedy cautioned against simply stopping your blood pressure medicine. “Check with your doctor,” he said.

For the study, researchers measured the blood pressure of more than 4,000 adults in middle age, aged 50 on average. All were dementia-free at that time. The men and women had blood pressure measured again, at 76 years on average. At that time, MRIs assessed any damage to small blood vessels in the brain. The researchers also tested memory and thinking skills.

It’s known that the relationship between blood pressure levels at middle age and later brain problems, including dementia, is complicated, Launer said.

Blood pressure levels tend to decline with age, and also decline when people experience dementia. Launer’s team decided to look at midlife blood pressure and track the effects of both high and low blood pressure on the brain.

The researchers found that those who had high blood pressure in middle age but low diastolic pressure — the bottom of the two readings — in later life had brain shrinkage. They scored 10 percent lower on memory tests.

Meanwhile, those without high blood pressure in midlife who had high diastolic pressure in later life were 50 percent more likely to have severe brain lesions than those with low diastolic pressures.

Diastolic pressure measures pressure in the arteries between heartbeats. Systolic pressure, the top number, measures pressure when the heart beats. Blood pressure readings at or below 120 over 80 millimeters of mercury (mm Hg) are viewed as normal.

Experts suggest treatment with medication when blood pressure reaches 140/90 mm Hg. An expert panel last year recommended looser guidelines for most people age 60-plus, suggesting medication not be prescribed until readings reach 150/90 mm Hg.

Until more research is in, Launer offers this advice to keep the heart and brain healthy: “Monitor blood pressure, exercise, control your weight and eat healthy.”

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Exercise Tips for Those With High Blood Pressure

Making exercise a habit can help lower your blood pressure. It also gives you more energy and is a great way to ease stress and feel better.

Check in with your doctor first if you’re not already active now. They’ll make sure you’re ready for exercise. Since an active lifestyle is good for your blood pressure, your doctor will likely be all for it.

You can do any activity you like, and you don’t need to go to a gym. As long as you’re moving around and making your heart beat a little faster or breathing harder can work. That includes brisk walking, jogging, swimming, biking, lifting weights, or doing yard work.

To pick an activity, two good questions to ask yourself are:

1. What sounds like fun?
2. Would you rather exercise in a group, or on your own?

What Type of Exercise Is Best?

There are three basic types of exercise:

1. Cardiovascular, or aerobic, exercise can help lower your blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
2. Strength training builds strong muscles that help you burn more calories throughout the day. It’s also good for your joints and bones.
3. Stretching makes you more flexible, helps you move better, and helps prevent injury.

How Often Should You Exercise?

Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.

If you’re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that’s absolutely fine.

First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.

Next, step up the intensity. Don’t overdo it — you should still be able to talk to someone while you’re exercising. But if you’re able to sing, step it up a bit to make sure you’re getting the most out of your exercise.

Lastly, cool down. When you’re done exercising, don’t stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.

3 Ways to Stick With Exercise

1. Make it fun! You’ll be more likely to stick with it.
2. Schedule exercise into your daily routine. Plan when you’re going to exercise and put it on your calendar.
3. Find an exercise “buddy.” This will help you stay motivated and enjoy it more.

Is It Safe?

Being active is one of the best things you can do for your blood pressure. Ask your doctor if there are any limits on what you can try.

When you exercise, notice how your body feels. It may take a while before your body gets used to it. That’s normal.

It’s also normal to breathe harder and to sweat, and for your heart to beat faster,  when you’re doing aerobic exercise.

But if you’re feeling very short of breath, or if you feel like your heart is beating too fast or irregularly, slow down or rest.

Stop exercising if you feel chest pain, weakness, dizziness, lightheadedness, or pressure or pain in your neck, arm, jaw, or shoulder.

Call your doctor or seek emergency treatment immediately if these symptoms do not go away quickly, or if it happens again.

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Stress and the risk for hypertension

One in five Canadians has hypertension, or high blood pressure, and many are unaware of it, according to Hypertension Canada. The condition occurs when the blood in your arteries pushes harder against the artery walls than it should. Over time, this pressure damages the walls and causes scarring that promotes the creation of fatty plaques; these can build up and block blood flow.
Despite the fact that high blood pressure is so common–it’s the leading cause of stroke and a major contributor to heart disease–most people know little about it. According to the Canadian Hypertension Education Program, 44 percent of Canadians can’t identify what a normal or high reading is.
Here’s what you should know about hypertension.

1. You control your risk.

Hypertension is usually caused by a combination of genetics, lifestyle and an unhealthy diet. Being overweight, smoking, lack of sleep, lack of exercise and a high-stress life all increase your risk. But you’re in control of almost every risk factor.

2. It’s not just a problem for old people.

You should have your blood pressure checked every year or two during your physical. As a walk-in-clinic physician, I see lots of women age 20 to 50 who haven’t had their BP checked in ages, if ever. Yet a 2008 study in the Annals of Internal Medicine found that 20 percent of young adults developed “pre-hypertension” by age 35. Because hypertension usually has no symptoms, I regularly reveal high readings to unsuspecting women. It takes several readings over time to diagnose, so if your pressure is quite high, your doctor may ask you to come in the next day for follow-up. If it is extremely high and you have symptoms such as a headache or dizziness, you may be sent to the emergency room. You can check your blood pressure at drugstore machines. However, some research shows that the machines can be unreliable, so get checked regularly by your doctor as well.

3. Aim low and avoid “pre-hypertension.”

A 43-year-old friend was recently told by her doctor that her BP of 138/88 was nothing to worry about. I nearly had a stroke when she told me that! The difference between this number and the official “high” BP watermark of 140/90 is so tiny that this person, in my books, has hypertension. The Heart and Stroke Foundation categorizes normal blood pressure as a systolic pressure (the first number) of 120 to 129, and diastolic pressure (the second number) of 80 to 84. High-normal is 130 to 139 over 85 to 89, and hypertension is 140/90 and up. Some experts consider any BP between 120/80 and 140/90 to be “pre-hypertension,” and I agree. Ideally we should all stay below 120/80. Anyone in the “pre-hypertension” range needs to take action to reduce their risk and stress.

4. Taking the pill has risks.

The progesterone component of the oral contraceptive pill can elevate blood pressure, especially if you have risk factors or a family history. I measure BP before starting someone on the pill, check again after three months, and then check every time the prescription is renewed. On several occasions I’ve had women come into the clinic for prescription renewals who told me they hadn’t had their BP checked in years–and then I discovered it was sky-high. Any woman who has high BP should avoid being on the pill until the cause of hypertension is under control.

5. Breathe deep for happier arteries.

I recommend taking “breathing breaks,” which can mean meditation with deep breathing in the morning and/or even­ing, or just remembering to breathe deeply when stressed.
A 2005 study in Hypertension Research found that six deep breaths over 30 seconds significantly lowered BP. Several studies have also found that yoga reduces blood pressure in hypertensive people.
If your doctor tells you your BP numbers are creeping up into the danger range, consider it your wake-up call to make those all-important lifestyle changes.

Tips to keep blood pressure in check

• Limit salt and sodium. Be sure to read package labels and choose those with five percent or less of the daily value for sodium.
• Choose low-fat dairy. A study in the journal Hypertension found that lower-fat dairy such as yogurt, milk or cheese may help women who are age 45 and older reduce their risk of high blood pressure.
• Get regular exercise. Hypertension Canada recommends 30 to 60 minutes on most days of the week.

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